Rock you like a hurricane

QIC:  Blackout

Date: 09/17/2020

PAX: Clothespin, Abercrombie, Baby Shart, 9-Volt

AO: The Battery


Damp and cool around 65 degrees. Nice light drizzle for majority of the workout.


Mosey around dog park and up the hill; grabbed a coupon

  • SSHx10
  • Forward Fold x10
  • Third Grade Exercise x10
  • Willie Mayes Hayes x10
  • Forward Arm Circles x15
  • Reverse Arm Circles x15
  • SSH x15

The Thang

We worked our way in exercise reps to mimic a hurricane’s path from Category 1 to Category 5

Round 1 (Cat-1)

  • Coupon curls x10
  • Shoulder Presses x10
  • Goblin Squats x10
  • Big Boy Situps x10
  • Burpees x10

Round 2 (Cat-2)

  • Coupon curls x20
  • Shoulder Presses x20
  • Imperial Walkers x20
  • Box Cutters x20
  • Burpees x5
  • Mosey down to bottom of hill and back up

Round 3 (Cat-3)

  • Werkins x30
  • Gorilla Humpers x30
  • Mountain Climbers x30
  • LBCs x30
  • Burpees x5
  • Mosey across parking lot and back 2 times

Round 4 (Cat-4)

  • Decline Merkins x40
  • Lunges x40
  • Freddie Mercurys x40
  • Plank Jacks x40
  • Burpees x5
  • Mosey across parking lot and back 2 times

Round 5 (Cat-5)

  • Dips x50
  • LBCs x50
  • SSH x50
  • Mosey across parking lot and back 2 times

SALLY – Held Plank for duration of Mobey’s song “Flower”. When song said Bring Sally up, moved to upward plank and when song said Bring Sally down, moved to downward plank.


  • 100s x 25 in cadence (Clothespin)
  • Jane Fondas x20 each leg in cadence (Abercrombie)
  • Big Boy Sit ups x 20 OYO (Baby Shart)
  • Flutter Kicks x10 in cadence (9-Volt)
  • LBCs x50 OYO (Blackout)


Shared a word about being present and living in the moment. While doing some homework with my six year old, we had to find something outside/in the woods to use our 5 senses (see, smell, etc.) She found a rose bush and decided to use that one for smell. At the end of the assignment, it asked her to say a 2-3 sentence prayer and she ended with “Thank you God for letting daddy smell the roses with me”. Really got me thinking about the old cliche to stop and smell the roses. No matter how fast and stressful life is, it really pays to slow down sometimes and really be present and alive in the current moment. Left PAX with one final thought to challenge themselves to be present and slow down in as many situations as possible each day whether it be with spouses, kids, co-workers, etc. This allows us to listen, show compassion, and be the man that God created us to be.

Prayed specifically for El Chapo’s brother, Vera Hope, and all of those affected by this hurricane season, specifically this week with Hurricane Sally.


When I planned the workout, forecast showed downpours, not as much rain as I thought it would be but we still got a nice damp ground for exercises on our six. Also, Sally is not fun regardless, but definitely not fun after IP week 3 which included 300 push-ups.


Coldplay working on second F event – beer run.

Reach out to John Doe for third F information and dates/times.

VQ at The Battery Tuesday for Baby Shart.

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