Motivation Station(s)

QIC: Ringwald

Date: 07/11/2019

PAX: VSquared, Iron Butt, Sunburn, FNG-Bud Light, Vila, Uncle Fester, Hobo, Back Pew, Red Tees, Sunshine, Skitch, Sidekick, Candu, Ducktales, Dirk, Prosciutto

AO: Hill City


Warm and muggy. The mugginess was almost unbearable. It was so muggy your shirt stuck to you the second you left your vehicle. Did I mention it was muggy?


Good Mornings x 10 IC
Willie Mays Hays x 10 IC
Squats x 10 IC
Butt Kickers x 10 IC
SSH x 20 IC
Little Arm Circles x 10 IC
Reverse Arm Circles x 10 IC
Shoulder Press x 10 IC
Cherry Pickers x 10 IC
Moroccan Night Club x 10 IC
SSH x 10 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Peter Parkers x 15 IC
SSH x 20 IC

The Thang

I set up 4 Stations around the East side of Coolidge Park: Arms, Legs, Core, Body. Divided the PAX into 4 groups and each group started at a separate station. The groups rotated through the station for the first round of exercises, then all PAX took a lap. Rinse and repeat for the remaining rounds.

Arms Station – Near the picnic tables
Round 1 – 20 Curls
Round 2 – 20 Bench Press
Round 3 – 20 Merkins
Round 4 – 20 Triceps Dips

Legs Station
Round 1 – 30 Squats
Round 2 – 30 Lunges
Round 3 – 30 Step Ups
Round 4 – 30 Jump Squats

Core Station
Round 1 – 50 LBCs
Round 2 – 50 Flutter Kicks
Round 3 – 50 American Hammers
Round 4 – 20 Big Boy Situps

Body Station
Round 1 – 10 Burpees
Round 2 – 5 Eight-Count Body Builders 
Round 3 – 5 4x4s
Round 4 – 20 Smurf Jacks


It does not matter how slowly you go, as long as you do not stop. -Confucius 

I encouraged each group to motivate each other and not leave the station until every man in the group had finished, no matter how long it took. We each have our own measuring sticks in life, but when we stop we fail. Do not compare yourself to others, but only to yourself in order to move forward, get better, succeed.


Channel 9 News was there to film the workout, so it was rather quiet as the men were on their best behavior. Maybe they were too busy flexing for the news reporter lady? Who knows, all I know is that this was the first time I didn’t hear a single gloom horn.


Fallen Five Ruck Convergence – The Dame – 7/13/2019

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