Parliament Powerlift Party

QIC:  Wood Rider

Date: 03/12/2021

PAX: John Doe, WoodRider, Tatonka, Abercrombie, Shawshank, Cavity Search, Clothespin, Dimples, Flamer, Blackout, Coldplay 

AO: Parliament


52 degrees and lovely


21 SSH

15 LBCs each way

15 Morakin Night clubs

15 Self esteems

Forward Fold to downward dog

Bah with the Ba Bang the Dang Burpie Burpie (3 mins). 

The Thang


12 stations. All exercises with coupons using 35 and 48 pound “Big Boy” coupons. All exercises are done AMRAP style with the guy doing double farmers carry acting as the “timer”.

1- Lying coupon “prayer press” 48 lbs

2- Double coupon bar bent over rows (75 pounds total)

3- Standing coupon shoulder press 35 lbs

4- Standing coupon conduit curls (36” pipe ran thru a coupon so both arms can perform curl) 48lbs

5- Standing tricep extensions (30 pounds)

6- 40 yard double coupon farmers carry 75 lbs

7- Lying coupon chest press (48 lbs)

8- Bend over underhand coupon rows 48 lbs

9- Conduit coupon front raises (similar to alpine raises, but without the awkward crossover grip) 35 lbs

10- Single arm coupon curls (10 reps each arm, then switch) 35 lbs

11- Negative merkins (on your knuckles in plank position, slowly lower yourself for a five count, then press back to starting plank. The focus is on the eccentric movement here, not the press back up)

12- Big Boi Sit-ups

13- Derkins (Decline Merkins)

The timing worked out to roughly 20 reps of each exercise before switching. We did three rounds

Ended with Plank-Merkin Mary to “Don’t Bring Me Down” by Electric Light Orchestra (Merkins on the word “down”)


With the theme of Strength building we talked through Psalms 91:2 “I say this about the LORD, my shelter and my stronghold, my God in whom I trust.”

If God is your stronghold He is there to provide strength to you when you feel weak. That said, He is also there when you are tempted to rely on your own strength. The trick is to reply on Him in all circumstances. Let Him be your stronghold and strength in all things.


One day I have to upgrade my speaker. Maybe I’ll just borrow Blackout’s…


[Keep Night Sweats family in your prayers. Planning a convergence at Ridge Cut on what would have been his VQ (3/26/2021).

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    The Grinch’s Grind

    QIC:  [WoodRider]

    Date: [12/21/2021]

    PAX: [Bandwagon, Free Candy, Sousa, Ramrod, AOL, Blackout, Bob Jones, Escobar, Qui Qui, Mothballs, Rollback, SeaGull, Picabo, Slim Shady

    AO: [Hacksaw]


    [37 Degrees with a little frost and fog]


    [⁃ SSH – 20

    ⁃ LBAC – 15 each in cadence

    ⁃ Cherry Pickers – 15 in cadence

    ⁃ Self Esteems – 10 in cadence

    ⁃ Forward Fold – 15 in cadence

    Willy Maze Haze – 10 in cadence

    Run Run Rudolph song – Burpees every time they say Run Run Rudolph / High Knees in between.]

    The Thang

    The Grinch’s Grind

    45 second intervals (Circuit 1)
    ⁃ Jump Squats
    ⁃ Merkins
    ⁃ LBCs
    ⁃ Lunges
    ⁃ Military Merkins
    ⁃ Flutter Kicks

    60 second Break

     REPEAT Circuit 1

    45 Second Intervals (Circuit 2)
    ⁃ Monkey Humpers
    ⁃ Diamond Merkins
    ⁃ BB Situps
    ⁃ Reverse Lunges
    ⁃ Werkins
    ⁃ Freddy Mercury
    60 Second Break
    REPEAT Circuit 2
    60 Second Break
    REPEAT Circuit 1

    Bear Crawl the one time around the flag
    “Merry” the last 3 minutes to Grandma’s house


    [Isaiah 6
    is an extremely familiar chapter of the Bible it depicts what Isaiah saw when he went to the temple to pray. However, if you look back to chapter 5 you will see why he went to the temple to pray. Judah had just had a successful king die and the new ones where not exactly the ideal leaders. On top of that the people of the nation were in full rebellion. Things that were good were considered bad, bad was good, people were proud of their sins flaunted them for all to see, materialism was a way of life, politicians would prosecute the innocent in place of a bribe,… Man if this time doesn’t sound familiar…

    So how does Isaiah respond? He goes to the temple to worship and ask God for help. To his utter amazement he finds that God is still on his throne in the midst of the crazy. This provides peace to Isaiah and drives him to boldly want to tell others what he saw. “Here I am. Send Me!”

    May that be a reminder to us that God is still on his throne. No matter what time throws at us. May that give you peace and boldness to proclaim his name during this Christmas season!


    [Some Christmas songs are just too happy to be played while you are in pain.


    Legacy Kicks off Thursday, 12/24/2020. No AOQs on Friday. Only one on Saturday at Central High School.]

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      Head & Shoulders, Knees & Toes Block Party

      QIC:  WoodRider

      Date: [8/12/2020]

      PAX: Bernie, El Chapo, Mayhem, Bandwagon, WuzntMe, El Chapo, Escobar, Ramrod, Cataract, Toe Tag, Hey Buddy, Madoff

      AO: Hacksaw


      70s and sweaty


      • Mosey to the memorial
      • SSH – 25 in cadence
      • LBAC – 15 each in cadence
      • Cherry Pickers – 15 in cadence
      • Hug Yourself for Self-Esteem (Michael Phelps) – 10 in cadence
      • Forward Fold – 15 in cadence
      • 3rd Grade – 15 in cadence
      • Go Get Them Coupons!

      The Thang

      Modified “Top Gun” – Two 10-min rounds

      10 Reps Each with a Coupon:

      – Curls for Girls, Overhead Press, Squats, Rows, Coupon Merkins

      Enter the “Danger Zone” every 60 secs (Stop & do 3 Burpees. Restart where you left off)

      Continue cycle for 10 minutes to the beat of 60s -70s Rock

      2 – Rest 12 sec countdowns

      Repeat for another 10 fun filled minutes (optional merkin mod. alternate: 5 w/right hand on block, left on ground; 5 w/left hand on block, right on ground)

      2 – Rest 13 sec Countdowns

      5 Head & Shoulders, Knees & Toes (in cadence to 10): Start with coupon on ground in front of you, feet shoulder width apart. 1) Deadlift coupon to thighs 2) Front Lateral Raise coupon, straight arms 3) Pull coupon, laterally, to chest 4) Press coupon overhead 5) Lower coupon behind your head, elbows pointing up 6) Extend coupon back over your head, keep elbows up 7) Lower coupon to chest 8) Extend coupon out laterally from chest, until arms straight 9) Lower coupon to thighs, arms straight 10) Lower coupon to ground, via reverse deadlift

      Mary to Finish: Flutter Kicks (20), Hello Dollies (20), Freddy Mercury (20 OYO), Froggy Crunches (20 OYO)

      Return Blocks


      In the ever-changing points of frustration that is 2020 it is a challenge to be content and happy in every situation and circumstance. Philippians 4:13 is a very familiar passage that says, “I can do all things through Christ, who strengthens me”, but we often miss the verses before that focus on the “all things” Paul is talking about. When he says, “all things”, though there is a greater implication, he is also focusing on his ability to be content/happy if times are good or even when times are very bad. How does he do keep cool when things suck? …He says that his relationship with Jesus Christ is the “secret of his contentment”. When your circumstances rise above your ability to remain content/happy, remember you can do “all things” through Christ who will strengthen you, even being content/happy in the midst of crazy.

      “I am not saying this because I am in need, for I have learned to be content in any circumstance. I have experienced times of need and times of abundance. In any and every circumstance I have learned the secret of contentment, whether I go satisfied or hungry, have plenty or nothing. I am able to do all things through Christ who strengthens me.”⁃ Philippians 4:11-13 NET


      Alleged SPOILER ALERT!!!!

      Rumor has it that Forest Jr is not really Forest Gump’s son… “Just look at that kid’s hair” was the quote of confirmation that wuz stated…


      Remember to sign-up for Iron PAX. Please continue to keep Vera Hope and her family in your prayers.

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        Push at the Parliament

        QIC:  WoodRider

        Date: 07/15/2020

        PAX: D-Fib, John Doe, Black Out, Mr. May, Coldplay, Sousa, WreckedEm, Fiddy Cent, Cavity Search, Threeskin, Toe Tag, Furley, Madoff, Cowbell, Hey Buddy, Ramrod, 

        AO: Parliament


        Fresh Hot Tar Sweaty (70’s w/humidity)


        Mosey to the school entrance perform:

        • 25 SSH
        • 20 Don Quixote’s
        • 20 3rd Grade Stretch
        • 15 LBAC
        • 15 RLBAC
        • 5 R Finkle Swings
        • 5 L Finkle Swings

        The Thang

        The workout consisted of activity circuits set to songs. Each song represented an assigned activity focused on cardio, core, arms, or legs. Once a song was finish PAX would run a 1/8 mile lap and return for the next activity/song.

        Song 1: Bawitaba (Kid Rock) / Focus: Cardio

        • Chorus: Burpees
        • Verses: SSHs

        1/8 Mile Lap

        Song 2: Move (TobyMac)/ Focus: Core

        • Verse 1: Flutter Kicks
        • Chorus: Plank
        • Verse 2: Hello Dollies
        • Chorus: Plank
        • Verse 3: Freddy Mercury’s
        • Plank to the end (alternating arm raise optioned)

        1/8 Mile Lap

        Song 3: Baba O’Riley (The Who) / Focus: Cardio

        Side shuffle the whole song. Reverse direction and touch the ground upon leader command.

        Song 4: Take Me Out (Franz Ferdinand) / Focus: Arms

        "Steps of Parliament"
        PAX aligned along the bottom step to entrance of the school(6 steps)
        Merkin at the bottom step
        Arm walk up one step
        Arm walk down to bottom step
        Arm walk up one step
        Arm walk up next step
        Arm walk down one step
        …Continue cycle to the top step and back down. Complete as many cycles as possible.

        1/8 Mile Lap

        Song 5: Walk of Life (Dire Straits) / Legs

        • Air Squats duration of song
        • Cotton-Eyed-Joes any time “walk” or “Woo Hoo” is said
        • CEJ’s to the end the last 15 seconds


        John 8:1-11 – Put Down the Rock

        Jesus was teaching when interrupted by religious leaders who wanted to trap him into either renouncing Mosaic Law or going against the Roman rule they were under. They did so by wanting him to approve the stoning of a woman they had caught in the act of adultery. If he says don’t stone her he would be going against their interpretation of Jewish Law. If he said to stone her, he would be going against Caesar and Roman Law. Blind with rage, with rocks in hand, and looking for a reason to riot they pushed Jesus for a response.

        Jesus, instead doesn’t give way to their emotional show of rage. He calmly ignores them at first. Then he looks at them with compassionate understanding of the entire situation, and says for whoever is perfect (without any guilt for your own decisions) to throw the first stone.

        After hearing this they slowly drop their rocks and leave without attacking/judging the woman (or Jesus). With a simple and calm response Jesus had made the riot leaders reflect upon their own sins before judging others (He also turned their trap back on them).

        When we read this, it is tempting to look at the world today and associate the rioters with those we don’t agree with both figuratively and in action. However, the challenge is to first view this story as if YOU are one of the rioters. Are you so focused on judging other’s actions, that you have become blind to your own poor decisions or opinions? Though, there are so many people making truly poor choices that are wrong no matter the justification they use, we are called to be slow to speak and quick to listen (James 1:19). To view others as more important than ourselves and love first (Philippians 2). IF these are our first steps, then we will be better equipped to stand bold in our faith, defend our faith when needed, and lovingly/calmly respond to those formed against it. Putting down the rock in our own hands we can then change the hearts of those that oppose our faith and need it most.


        Freshly paved blacktop is hotter than 15 year old blackout.

        Rumor has it that Threeskin may have covered the “Steps of Parliament” 3 times up and down.


        Continue to pray for Vera Hope and Lutefisk’s family. If you would like to help out reach out to Purple Rain for ways you can help them through this time.

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