6 PAX 0 FNGS Q: SAG PAX: DIRTY DAWG, MOO MOO(RESPECT), GATOR(RESPECT), SOCRATES, DILL, SAG INTRO:I woke up to my alarm telling me it was Foxhole time, YHC forgot it was Tuesday and thankful for pre-set alarms. That being said I also had to quickly put together a workout and may have borrowed from other beatdowns. WARM-O-RAMA:Big Arm Circles 12ICDaisy Pickers 12ICSSH 15ICImperial Walkers 12IC THE THANG:Mosey to parking lot for a round of 4 Read more…

2 PAX 0 FNGS Q: Capsize PAX: Cub INTRO: Holiday hangover. I thought I would be ghosted fir a minute but the perseverance of Cub came through and he showed 5:15. I decided to save the beatdown I had intended to use for a busier day. It’s a good one. Instead I did what my body needed and it was good for Cub too WARM-O-RAMA:SSH’s 20 ICBack stretch THE THANG:Core workoutStarted with 30 good minutes Read more…

5 PAX 0 FNGS Q: Fun Run PAX: Spackler (R), Myrtle (RR), Free Bird, Maestro INTRO: 5 core principles and disclaimer WARM-O-RAMA:SSHCherry PickersLittle Arm CirclesImperial Walkers THE THANG:Baton Death March around loop with person at the back doing 20 flutter kicks then running to front of pax. We did that for a little over a mile. Bojangles around the loop with lunges on one curve and bear crawls on the other, quick mosey on the Read more…

9 PAX 0 FNGS Q: Szczerbiak PAX: Myrtle (RR)Spackler (R)French LickSECJuiceMaestroMr. FixitOneHitSzczerbiak INTRO:Final Saturday Beatdown at the Institution. 5 Core Principles StatedDisclaimer GivenMission Statement – Stated word perfect by Spackler:To plant, grow and serve small workout groups for men for the invigoration of male community leadership. WARM-O-RAMA:Daisy PickersBear HugImperial WalkersBig Arm Circles THE THANG:We moseyed to the coupons and “Cusack to the Track”. We got to work on what I called “The Mastodon Multiplex”: 400 Read more…

3 PAX 0 FNGS Q: Cub PAX: Weezer Capsize INTRO:DisclaimerWelcome WARM-O-RAMA:Bear Hugs 10Don Quixote 10High knees 10Full body stretchTHE THANG: Racoon crawlCoupon shuffle (push it on concrete 10 yds)5 man makersPush Coupon back10 Coupon curlsPush Coupon back 4 man makers 10 Coupon curlsRepeat cycle until 1 man maker is done Mosey over to the stairsCliff of Insanity One group air squats the other runs the steps, alternate, Air Squats, lunges, merkins, Lunges, air squatsRecover doing Read more…

3 PAX 0 FNGS Q: Micro PAX: CapsizeGatorSag INTRO: WARM-O-RAMA: Sky Reach, Bear Hug, Daisy Pickers, Thigh Hug THE THANG: Make it a Mile run , pass the coupon crunches 3 min, pass the coupon squats 3 min, around the world w/coupon 3 min. Man Makers w/ coupon 3 min, right and left side rows 4min MARY:Leg raise over coupon 2 min COT:Count-O-Rama, Name-O-Rama.Announcements – Wednesday help cookPrayer/Praise – Give Thanks to God

15 PAX 0 FNGS Q: Spackler PAX: Myrtle (RR), Pony Express (RR), Zerb (R), Luffa (R), Roll Tide, Free Bird, Madoff, Maestro, Tater Salad, French Lick, Buick, One Hit, Mr. Fix It, Fun Run and Downy. Warm up- disclaimer and 5 principles 15 Imperial Walkers15 Daisy Pickers25 merkins 10 bear hugs15 big arm circles Mosey around and found a picnic table. Thought it would be a good idea for a circle of pain and do Read more…

7 PAX 0 FNGS Q: Boucher PAX: Weezer, TI, Twang, Blues Traveler, T-Zo, Cub, Boucher INTRO & WARM-O-RAMA: the usual things THE THANG:10-9-8-7Pax complete reps of each exercise in a round.First round:10 goblets (4ct)9 merkins (4ct)8 ski jumps (4ct)7 curls (4ct)Then the exercises “roll up”. Round two:10 merkins (4ct)9 ski jumps (4ct)8 curls (4ct)7 LBC (4ct)Seven rounds were completed, with these exercises “rolling in”:MKGs (2ct)grave diggers (2ct)smurf jacksin and outs (4ct)grip rip & roll (2ct) Read more…

16 PAX 0 FNGS Q: Maestro PAX: Hacker, Nature Boy, Myrtle (rx2), One hit, Tantnall (respect), GPS, French Lick, Pony express (rx2),Polaroid, sloppy Joe, Bewyak, Poniter (respect), Mr. Fixit. WHOOOOOH! INTRO: As usual YHC pulled up with about a Minute before go time. There were some anxious pax standing around wondering who the q was. As 5:15 showed up on my trusty Ironman timex. The guessing game was over. “Good morning Im Maestro and I’ll Read more…

9 PAX 0 FNGS Q: SAG PAX: Mcfly, SoCrates, Micro, Monte, Dirty Dawg, Viking, Dill, Sag, Ralph INTRO:It was a nice humid morning after all the rain we had. I was told about the beatdown from last Thursday and was even more committed to have Ralph live up to his name. Disclaimer and go to it. WARM-O-RAMA:Big Arm Circles 12ICShanooks 12ICBear Hugs 12ICToe TouchFinkle Swing 10IC each leg. THE THANG:Mosey to middle parking lot for Read more…