You Can Run If You Want To @ Smackdown

QIC:  Recycle

Date: 9/17/2020

PAX: Whittler, Truck Stop, Dundee, Old School (RESPECT), NordicTrack, my boy Blue

AO: Smackdown


Perfect morning. 64 degrees with a breeze that kept the flag flying throughout the workout.


SSH x20 IC
WMH x10 IC
TGE x10 IC
Rev x10 IC
SSH x15 IC

The Thang


PAX pair up. One partner will complete reps while the other rifle carries their coupon to the other chem light (approx 25 yards), does 10 Curls for the Girls, and rifle carries back. You can run if you want to.

Once total reps completed PAX hold Al Gore until the six is in, then Burrito Partner Swap™.

Burpees x50
Lunges x100 (easy way)
Imperial Walkers x150 (count right leg)
Merkins x200
Plank Jacks x250
Situps Big Boi Style x300



1 Peter 5:6-9
Humble yourselves, therefore, under God’s mighty hand, that He may lift you up in due time. Cast all your anxiety on Him because He cares for you. Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. Resist him, standing firm in the faith because you know that the family of believers throughout the world is undergoing the same kind of sufferings.

The QIC did not have much to add to this, only that it is very easy in today’s world to feel discouraged with all the bad news we are bombarded with constantly. The devil is prowling…and if you let him, he will eat you alive.

Put all that anxiety into God’s hands. He will handle all the chaos in this sinful world. It never helps to spread hate and blame onto any person or groups of people for the problems we see around us!


Playlist: Post Malone, The Doors, Stone Temple Pilots, Godsmack, Led Zeppelin, Silverchair, Staind, Pearl Jam

Thanks to my boy Blue for bringing the Shot House flag. The Smackdown flag was off doing IronPAX this morning.

Whittler ran a little. But not much.


IronPAX week 4 at Smackdown 9/22

Afterbirth VQ at Smackdown 9/24

Convoy is up and running! Saturdays and Mondays at Signal Mountain Middle/High School.

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