Workout for those Soft Cores

QIC:  Dundee

Date: 08/27/2020

PAX: Ducktales, Hasbro, U-Turn, NordicTrack, Blue, Roomba

AO: Huey


A warm morning, perfect for laying in tall, soaking wet grass.


SSH x20 IC
FF (just the one)
WMH x10 IC
LBACs x 15 IC
LBACs(Reverse) x 15 IC
Overhead Claps x 15 IC
Seal Claps x 15 IC

The Thang

Circle up around the flag

Core Circuit

YHC promised no running, and he delivered on that promise. PAX circled the flag and went through a 12-exercise circuit (almost) 5 times.
Each exercise is performed for 30 seconds, with 5 seconds between them to get in position for the next. There’s a one minute recovery period where the PAX jogs in place (but doesn’t run. No running).

Heel Taps
Reverse Crunches
Peter Parkers
Leg Raises
Hello Dollies
Elbow Plank Toe Taps
Gorilla Humpers
Carolina Dry Docks
Pickle Pointers



In the TV series Lost and in C.S. Lewis’s Chronicles of Narnia, the Lamppost is where the characters go to re-orient themselves before heading off in the direction of their purpose. Likewise, F3 is the lamppost, not the purpose. Use these mornings in the gloom and your shield locks with your brothers to re-orient yourself so that you can head off well-guided toward your true purpose.


Fair bit of grumbling, but not enough. Next time we run this circuit, we’ll do 45 seconds per and cut out some of the more relaxing exercises.


First Iron Pax workout coming up next week. Shot House will host the IP workouts on Wednesday in September, with Detention being an alternative workout for those not wanting to do IP.

Detention’s official launch is Labor Day, September 7th, kicking it off with a convergence and a breakfast afterwards.