The Racetrack 18 APR 2018-Gen Z

PAX: Barely Legal (Q), Off Shore, Numbtux, Umbrella, Olan Mills, Yardsale, Black Widow, Too Tall, Headstud, Dr. Smartt, GreaseTrap, and an FNG hereby known as “Cash McMogulston”.

SnapChats were sent, Finstas were created, and crippling amounts of college debt were acquired in the name of getting a humanities degree and becoming a barista at today’s Generation Z led workout.

Short mosey to the parking garage, followed by a warm up consisting of SSH’s, WMH’s, good mornings, “scrots”, baby arm circles (forward and backward), and merkins (may or may not have lost count on these).

A circuit was run, with all 12 PAX running up the stairs to the roof of the parking garage, where a group exercise took place.  The group then ran back down the other side, after which another exercise took place.  This circuit was repeated until the following had been accomplished: 10 burpees, 20 jump squats, 30 WWI’s (miscounted yet again and was swiftly called out by GreaseTrap), 40 SSH’s, 50 shoulder taps, a 60 second low plank, and finally 70 double hip taps (whether this is an actual movement or a joke remains a mystery).

The group then headed to the Racetrack and split into 2 groups; Group 1 doing strict pull ups and Group 2 bear crawling across the field and “sprinting” back.  After completing the bear crawl, the groups switched. Then this was repeated, but with rows instead of pull ups.  Modification was indeed necessary on the bear crawls.

A quick Indian Run back to the parking lot left us with just enough time to be punished by GreaseTrap and his cruel Mary, including WWI’s, American Hammers, and a painful low plank.

Hopefully a good time was had by all.

Barely Legal out.

Racetrack Murph

PAX: Dr. Smart, Edible Arrangements, Old Hickory, Life Champ, Private Sandman, Umbrella, Venus, Black widow, Vegimite, Offshore

QIC: Offshore

10 PAX showed up for a balmy 62 degree morning just beating out the rain. The PAX began to think spring might actually be coming.

Disclaimer given and a quick 1 mile mosey to get the morning started.

WoR (all IC)


Baby arm circles X 10 both ways

Seal Claps X 10

Arm Presses X 10

Willy Mays Hays X 10

Good mornings X 10

Thang – PAX completed the Murph – 100 pullups, 200 push ups, 300 squats plus 2 mile run (1 mile warm up and 1 mile cool down).

Mary – WW1s X 20, American Hammers x 20


Simple but effective

PAX: Vegemite, Black widow, Umbrella, Cathy, Venus, Funyuns (QIC)

6 PAX got out in the 34* weather to start this beautiful spring day the right way.

Disclaimer was given at 5:30 before 4 PAX took a quick mosey towards the YMCA and circled back to the parking lot for Warmarama. Cathy and Venus joined the PAX at this point.

Warmarama: SSHx20IC, BACs(f&R)x10IC, Air pressesx10IC, Seal clapsX10IC, GMsx10IC, BKsx10IC, Tempo merkins x10, ASTsx10IC, Tempo merkins x10

The Thang:

Mosey to picnic tables for 40s – step ups and dips (30-10, 25-15, 20-20, 15-25, 10-30). Mosey around back loop to monkey bars for partner work.

P1 does 10 reps of called exercise while P2 rests, then flapjack. 5 rounds for each exercise (50 reps each): Burpees, mosey to NLP building for Jump Squats, mosey to picnic tables for Derkins, mosey to monkey bars for Pull-ups, mosey to NLP building for American Hammers (Laney Lou for rest).

Mosey back to parking lot. Same partners across from each other. Bear crawl to middle for 10 bro-merkins, crawl bear back. 10 WW1s. R&R. 10 squats. Wheel barrow across parking lot to curb, flap jack and wheel barrow back to other curb. 20 FKs IC. R&R wheel barrow.

Mosey to flag for 1 minute of Laney Lou


Bullhorn: Convergence at Battleground in Franklin on Friday 5:30 AM. Welcome party at 5:15. I encourage all of you to post as we show solidarity and support for Spicoli. Continue to pray for Spicoli and his family as he begins his second battle with cancer.




A Cold Hearted Snake


Bagger Vance, Too Tall, Olan Mills, Offshore, Private Sandman, Harvey Updike, Life Champ, Dr. Smartt, Edible Arrangements

10 showed up on a brisk morning at The Racetrack for a little Paula Abdul “fun”. Been thinking about rolling some version of this out after posting at The Racetrack for the first time.

Disclaimer dropped followed by 10 burpees OYO. Mosey up to just outside the parking garage up on Maryland Way. Circle up for:

  • SSH x15 IC
  • Slow and Low Squats x10 IC
  • Good Mornings x10 IC
  • Willie Mays x10 IC
  • Baby Arm Circles (Both Ways) x10 IC

Mosey to parking garage for some dynamic exercises to get extra loose.

  • High Knees/Butt Kickers One Length of the Garage
  • Side Shuffle (Switch Midway) One Length of the Garage
  • Super Marios One Length of the Garage

Today consisted of sets of two steps forward followed by one step back. Started at level one of the garage, and worked all of the way up to level six. Here’s the breakdown:

Set 1:

  • Sprint up one ramp
  • Recover for 10 seconds
  • Sprint up one ramp
  • 20 Merkins
  • Bearcrawl down a ramp
  • 10 Burpees

Set 2:

  • Sprint up one ramp
  • Recover for 10 seconds
  • Sprint length of garage
  • 20 Merkins
  • Bearcrawl back
  • 10 Burpees

Set 3:

  • Sprint length of garage
  • Recover for 10 seconds
  • Sprint up one ramp
  • 20 Merkins
  • Lunges down a ramp
  • 10 Burpees

Set 4:

  • Sprint up one ramp
  • Recover for 10 seconds
  • Sprint length of garage
  • 20 Merkins
  • Lunges back
  • 10 Burpees

Set 5:

  • Sprint length of garage
  • Recover for 10 seconds
  • Sprint up one ramp
  • 20 Merkins
  • Run backwards down a ramp
  • 10 Burpees

Set 6:

  • Sprint up one ramp
  • Recover for 15 seconds
  • Sprint length of garage
  • 20 Merkins
  • Run backwards back
  • 10 Burpees

Set 7:

  • Sprint length of garage
  • Recover for 15 seconds
  • Sprint up one ramp
  • 20 Merkins
  • Mosey down a ramp
  • 10 Burpees

Set 8:

  • Sprint up one ramp
  • Recover for 15 seconds
  • Sprint length of garage
  • 20 Merkins
  • Mosey back
  • 10 Burpees

Set 9:

  • Sprint length of garage
  • Recover for 15 seconds
  • Sprint up one ramp
  • 20 Merkins
  • Mosey down a ramp
  • 10 Burpees

Mosey back down from the top floor stopping at level five, four, three, and two for 5 merkins. Those extra twenty merkins made 200 total along with 100 burpees. Not bad for ~35 minutes of work!

Mosey back to the lot on Maryland way for MARY:

  • Flutter Kicks x30 IC

Please keep Spicoli in your thoughts and prayers as he deals with his current diagnosis. Additionally, keep Olan Mills dad in your thoughts and prayers as well for hopefully good results from an upcoming biopsy. Cancer sucks.

Thanks for those that came out and put in the work to get better this morning. Looking forward to more of this with you all in the future.


Mile High Burpee Club

9 PAX showed up, and many pulling in on two wheels. That’s how we roll at the RaceTrack.

PAX: Cinderella, Umbrella, Offshore, Yard Sale, Too Tall, Barely Legal, Vegemite, Black Widow
Q: NumbTucks

Warmup: Mosy up to the garage with some lunges and high knees
In Cadence: 20 Side Straddle Hops, 15 “correct squats (thanks, greasetrap), 10 good mornings, 10 WMH, 10 Merkins, 15 Imperial Walkers

1. The Lexicon called for a burpee mile today (12 burpees then run .25 miles, rinse & repeat until a mile is completed). Instead of staying on a flat surface we climbed up up up the garage across back down and run to the start of one loop.

2. Tabata Work (! min work, 15 sec. rest; 4 exercises two rounds)
Ceiling touches, merkins, jump squats, up down planks (elbows to hands)

3. Run around to back side of the building and do 25 rows, then Indian run back to the parking lot

Circle of Trust:
In cadence: 25 flutter kicks; 25 LBC; 25 Hello Dolly; plank to finish

Cinderella ended with a great charge to pray for Megan Berry and our city. Good workout gents!

Olympic Themed Racetrack

5 PAX (Numb Tucks, Black Widow, Harvey Updike, Deck the Hollis, & Offshore (QIC) braved the 38 degree rainy racetrack this morning to enjoy an Olympic themed workout.

Warm-ups – Mosey from the racetrack to the parking garage to formally disclaim any liability and quickly move into the pre-olympic burn.

SSH x 15

LBAC x 10 & reverse

Willie Mays x 10

Overhead arm press x 10

Seal Claps x 10

Buttkickers x 10

High Knees x 10

Good mornings x 10


In true Olympic fashion, the PAX completed the following x 25 and ran the parking deck up 6 flights of stairs back across top and down between each workout.

O – Overhead/Wall Merkins

L- Lunge across bottom parking deck

Y – BurpYes

M – Merkins

P – Plank Jacks

I – Irkins

C – Clerkins

S – Squat Jumps

For those that finished flutter kicks awaited x 30, LBCs x 30, WWIIs x 15. The PAX then Moseyed back to the Racetrack completing the Olympic beat down and capturing 3 miles of Cardo between the pre- and post-Mosey and stairs.



A Not So Super Rare Blue Blood Moon Workout

QIC: NumbTucks
PAX: Harvey Updyke, Vegemite, Olanmills, Offhore, Umbrella, Calfkiller, Barney Fieval
Weather: Mid 20’s

8 total PAX slowly strolled in, with one showing up after a short warmup. Some mumblechatter about the moon looking not so Blue?? Even though the moon wasn’t very impressive it gave us some light to get in a quick beating.

Started off with 10 burpees in the parking lot to get the blood flowing.

Mosey over to the garage for some warmup in cadence:
20 Side Straddle Hops
12 Good Mornings
12 Willie M’s
15 Baby Arms Circles (Forward and Backward)
15 Air Presses
10 Slow & Low Squats
10 Slow & Low Merkins

Partner up (1 Partner stays on ground level the other runs up and down the garage)
Together complete 150 Merkins & 150 WW1s while other runs up and down.
The partner goes up the garage & first lunges across the garage & second time through broad jumps across (**some mumble about the top being longer that we remembered.) * the other partner remains working on the 150
Once exiting the garage stairs you must collect 5 burpees before taking over for your partner. Run hard back rot your partner.
Those who finished planked and flutter kicked.

Lined up shoulder to shoulder in the parking lot.
Bear crawl across all parking spaces (every other line stop and do 5 plank jacks

Mosey to Park:
2 Rounds of: 10 Jump Squats, 10 Carolina Dry Docks, 10 Mountain Climbers
Jog to Laps
End by Bear crawling across entire field in between track

Mosey to Parking lot for Finish:
Finish with one min of Good Mornings!

Good Morning fellas!

Pit of Misery

PAX: Big Bang, Offshore, Skid mark, Red bag, Vegemite, Dr. Smart, Olan Mills, Private sandman, Yard sale, Funyuns (QIC)

10 PAX graced the grounds of The RaceTrack this AM. Quick mosey up Maryland Way to LBMC parking lot for COP:
10 GMs, 10 WMs, 20 SSHs, 20 BKs, 15 BACs(f), 15 SCs, 15 BACs(r), ATMs(10 ASTsIC, 10 tempo merkins, 10 merkins OYO), 15 BKs. All IC

The Thang:
⁃ Two groups of five. Two 60lb SBs. Each PAX does 3 full squat jumps with SB, drops it, 1 burpee, sprint 25 yards, 10 merkins, mosey back to start. Each PAX did 5 rounds. Perfect numbers for this exercise. Good constant motion.
⁃ Mosey behind hill center on other side of construction lot to the “Pit of Misery” YHC made mental note of the steep hill at this location at last weeks post. PAX line up at bottom of hill. 10 tempo merkins, sprint to top, back down, 10 ASTs IC, sprint, 10 CDDs IC, sprint, 10 Squats IC, sprint, 10 SJs IC, sprint, 10 burpees, sprint. R&R all sets!
⁃ Bear crawl to midpoint of hill. 10 tempo merkins @12, 10 TMs @3, 10 TMs @6, 10 TMs @9, back to 12 for 10 ASTs. Rotate back to 6 and crawl bear to top of hill. Mosey back to parking lot.
⁃ 150m shuttle (25m down and back x 3) every 75 seconds for 5 rounds. Mosey back home for Mary

Mary: 30 FKs IC, 30 LBCs IC


NM: Always a pleasure to lead you guys. I will echo BigBang from today and say how awesome it is to see a lot of you newer guys embrace all 3 Fs. Iron sharpens iron! Great work today



Baby it’s cold outside

A PAX of 8 challenged the cold start at a mere 15 degrees this morning to get the racetrack kicked off right for 2018. Dr. Smart, Black Widow, Too Tall, Harvey Updike, Veggie Mite, Umbrella, Olan Mills, & Offshore (Q) started off the new year with the Murph challenge.

The PAX made a quick mozy down Maryland Way to get the blood pumping for the first 1.0 piece of the Murph. Some of the PAX may have thought the cold got to the Q and confused the racetrack for smokeboots. The PAX then gathered on the racetrack to continue the defrosting process. SSHx10, BACx10 then reverse, Willie Mays Hays x 10, Michael Phelps x 10, & squats x10 all in cadence.

At this point the real work began, the PAX partnered off to attack the Murph of 100 pull ups, 200 merkins, & 300 squats in sets of 10, 20, 30. At this point the Q still frozen from Monday’s convergence had to remove the additional layers that were not needed after Monday’s frost bitten experience. The PAX completed 7 to 8 sets of the Murph before continuing the Mozy back down Maryland way for the remaining 1.0. The PAX then cooled down with flutter kicks x 30, American Hammers x 10, and Maria Carries x 10. Umbrella graced the group with a wonderful and much appreciated coffeeteria to round out the morning.

You’re hands are freezing

PAX: Bagger Vance, Funyuns, Grease Trap, Too Tall, Venus, Nimbus, Harvey Updike, Sandman, CCR, Head Stud, Offshore, NumbTucks, Umbrella, Longboard (FNG), Deck the Hollis (FNG), Olan Mills (Q)

Good Mornings X 15IC
Willie Mays Hayes X 10IC
High Knees X 15IC
Butt Kickers x 15IC

Mosey into the parking garage for some 11’s navigating our way up to the top as we go.
Exercise 1 – Dirty Hookups
Exercise 2 – Burpees

SSH for the 6

Make our way to the bottom of the stairwell. Tee up 11’s part deux making our way up / down the stairwell.
Exercise 1 @ bottom of the stairs – Jump Squats
Exercise 2 @ top of the stairs – Derkins

Mosey back for some brief Mary…
Flutter Kick as we wait for the 6
Finish it off with some American Hammers

All that fun for the low price of 2+ mi of running around in 21°.

Well done guys!!