500 Yards of Martin Luthers

500 years ago today, Martin Luther sparked the Protestant Reformation with the writing and posting of his 95 Theses and altered the course of world history.  I’m pretty confident this why we have Halloween and kids dress up and get candy from strangers, right?

When he did it, I’m sure a part of Luther was wondering, “you know what, I wonder if this will inspire people 500 years from now to do a workout in my name…” And to that, I’ll say: it did.

Maybe that’s not the case, but this was a momentous occasion in Protestant history and QIC wanted to make sure we all could remember that 500 years ago was Martin Luther’s release of his 95 Theses.  So in remembrance of this hallowed day in history and on a chilly 38 degree Halloween morning, 21 men embarked on a workout in Luther’s name.

PAX: Frugal Macdoogal (QIC), Cathy, Venus, PreVac, Off Shore, Umbrella, Brother at Law, Big Bang, Cowboy, Binary, Funyuns, Donuts, Big Stick, Yard Sale, Floppy Disk, PSL, Bagger Vance, Edible Arrangements, Ludwig, CAPSLOCK, Dupree

Quick Disclaimer then straight in to mosey up the hill to flagpole parking lot in front of the main building in the Ag Center (probably not the formal name for the building).


Partner up. Partner One runs the loop down to the front gate and back up, almost 500 yards while Partner Two begins the MARTIN LUTHER workout, 95 reps of each exercise before moving to the next one.  When Partner One returns, he picks up the workout while Partner Two runs the loop.

M – Merkins

A – Aiken Legs (20 Squats, 20 Squat Jumps, 20 Lunges, 20 Split Jacks)

R – Reverse Crunches

T – Tuck Jumps

I – Inch Worm

N – Ninety Five Gorilla Humpers

L – LBCs

U – Uchi Mata Merkins (merkins with leg raise on push up)

T – Toe Touch Abs

H – Hydraulic Squat

E – Elbow Plank Donkey Kicks

R – Rockette Hillbillies

Mosey back to church lot and COT.

QIC had to skip out at 6am, so thanks to Donuts for wrapping things up.

Great work today, guys!

Till Next Time,


Westeros – 10/30/17

PAX: Porcelain, T-cell, Megatron, Hi Viz, Third Person, Princess Aurora, Crawfish (Q)

Conditions: Winter is coming.

Mosey to west side of school. Warmorama: GM, WMH, Seal claps, Hillbillies, SSH

Mosey to tennis court for 4 corners: Merkins, flutter kicks, squats, imperial walkers. Round 1: 10 reps of each, lunge walk between corner. Rnd 2: 20 reps, bear crawl between. Rnd 3: 30 reps, broad jump between. Rnd 4: 40 reps, reverse mosey between.

Recovery mosey around carpool circle.

Partner drags x 2 across tennis courts.

Indian run back to launch point.

Mary: LBCs x 20, American hammers x 20

COT: Check Slack for upcoming Ruck training.





QIC: GreaseTrap

Pax: Black Water, Accounts Receivable, Yard Sale, PSL, Ccr, Floppy, Black Widow, Calf killa, CAPSLOCK, NumbTucks, Lewd Wig, BV, and GreaseTrap

13 faithful men showed up to prove they were not scared of the cold. 34 degrees

Here is what we did:

Warm up:

Big loop around the school

Lunges to second speed bump

Side shuffle next two

Circle up

We did a number of SSH, GMs, WMH, then tempo squats (ass below knees), and Merkins.

Grab either weight or coupon and head to pavilion.

12 min AMRAP

2 thrusters with coupon

2 front squats with coupon

2 step ups with coupon

Run to bottom of Hill and back

Then do 4 of each exercise then bottom of Hill and back

Then 6,8,10 and so on till time was up

10 min AMRAP

Partner push ups

P1 does push ups with coupon on back while P2 in squat position. Swap back and forth. Strong emphasis on chest touching ground and elbows locked out at top. Floppy and I got 120 and we were smoked!

10 min AMRAP

Lunge to other end of pavilion 10 jump squats then back at other end with 10 burpees. For lunges emphasis on hands above head and knee touching ground

Time was almost up so back to COT for some Good mornings and WMH which was a beautiful thing.

Great workout today guys!


Bomber – 10.27.17 – “Somebody’s bakin’!”

QIC: Princess Aurora

PAX: T-Cell, Megatron, Porcelain, Firefox, Bicentennial Man, Crawfish, Hambone, The Baptist

9 HIMs posted at Bomber for a taste of some fresh-baked ciabatta.

With four PAX coming off of a 2-mile warmup, the rest of the crew rolled in and we got going.


After a .4 mile mosey of a circular nature, we hit the COP back at the starting point. All exercises IC

  • SSH x 20
  • WMH x 20
  • LBAC x 10 F
  • Big “Baby” Arm Circles x 10 F
  • Big “Baby” Arm Circles x 10 R
  • LBAC x 10 R

Enough playtime. Step over to the path and whip out the timer for some tabata. Each round of tabata was followed by another .4 mile run.

  1. Merkins
  2. Squats
  3. BBS

With some help from Hambone, we broke out the rucks to use as coupons. PAX split into threes. P1 does 10 walking lunges with the ruck overhead while P2 and P3 bear crawl beside him. Rotate through and RnR back to the starting point.

Next up was a 50-yard Farmer’s Walk. Switch sides on the way back. P2 and P3 performed burpees .

Out of time! COT/BOM


Glad to see Bicentennial Man back in the mix, and thanks to Hambone for Qing the warmup trot. Murphy Mile WILL happen


GrowRuck training is happening. Check Hambone’s blast for info on times, places, and routines.

Prayers for T-Cell as they’re expecting 2.1 this week. And praises for Grisham as they welcomed 2.2 Friday!

PA out.


Ruck Training Schedule – PREBLAST


With many questions swirling about ruck training for GrowRuck05 and ruck training in general, YHC is here to deliver a schedule.  A following post will give my recommendations for doing the Tough.

The bottom line with doing a GORUCK Tough is that if you can finish an F3 workout, you can finish a Tough.  Though being a finisher is okay, being a contributor and leader is your goal.  Meet your goal.  Leaders prepare, and these workouts will accommodate.

Saturday, 10/28 – Coupon Ruck March at Sevier Park – 06:00-06:50 (~3.3 miles)

Wednesday, 11/1 – Spearhead at Crieve Hall Elem Parking Lot – 05:30-06:15 – Bootcamp W/Ruck

Thursday, 11/2 – Speed Ruck – 05:00-05:50 – Speed Ruck (~3.3 miles)

Saturday, 11/4 – Coupon Ruck March at Sevier Park – 05:30-06:50 (~5 miles)

Wednesday, 11/8 – Spearhead at Crieve Hall Elem Parking Lot – 05:30-06:15 – Bootcamp W/Ruck

Thursday, 11/9 – Speed Ruck at Sevier Park – 05:00-6:15 (~ 4.5 miles)

Saturday, 11/11 – Coupon Ruck March at Sevier Park – 05:00-06:50 (~7 miles)

Wednesday, 11/15 – TBD

Thursday – Recover

Walk Softly and Don’t Bother with a Warm-up

21 redwoods posted for a beautiful morning at the Hall.  Here’s how it went down.

Mosey around parking loop with high knees, butt kickers and lunges interspersed.  Immediately begin sprints across parking lot with 10 explosive merkins after each sprint.  Repeato 30x (probably 10 really but felt like 30).

Grab a partner, grab a coupon and begin 3 minute cycle where P1 executes 10 thrusters, 10 merkins (because we hadn’t already done those.., oh wait) and 10 pull-ups.  P2 does WWIs then flapjack.  Complete two cycles.

Big Stick mumbled something then disappeared.  YHC took Q.

Stay on playground for triple check.  Divide into teams of 3.  P1 does balls to the wall (B2TW), P2 does 10 swerkins, and P3 does leg raises.  Switch when P2 completes swerkins, and each person hits each station 3x.

Mosey to bottom of the hill on the northeast side of the school.  Begin The Beast= 6 exercises, 6 reps, 6 stops stopping at ~25, 50, and 75 yards up the hill and then back.  Exercises were leg raises, merkins, squats, WWII, and half of a round of burpees before time expired.

NMM:  YHC contacted Mr Stick about doing a Co-Q this morning, and there was even a comment about YHC’s portion being heavy on merkins.  Not to let that stop him, Big Stick skipped the traditional warmup, disclaimer and chit chat and went right to sprints and explosive merkins.  Was this motivated by YHC calling Big Stick second and not first, or was this because BS informed the PAX he had to go play round ball immediately after his portion of the Q? Who can say.  Nobody puts Big Stick in a corner!

All jokes aside, the PAX tackled the exploding sprints of doom and confusion around Triple Checks and The Beast with the usual aplomb.  Mumble chatter was high with discussions on the various modifications of exploding merkins, the various interpretations of balls to the wall, and where the 25, 50 and 75 lines should be for The Beast.  Good times!

PAX: Books a Million, Shug, Big Stick, Bagger Vance, Dmish/Doughnuts, Floppy Disk, Ludwig, Grease Trap, PSL, Cinderella, CAPS LOCK, Toga, Swamp Fox, Offshore, Yard Sale, and a cast of thousands (sorry Big Stick wasn’t there to capture all the names).

Qs: Big Stick, Toga

Stay Classy,

Toga and Big Stick

Just Another Bomb Track


Tampa Libra, Bro at Law, Tiny House, SBRL, Funyuns, Traffic Jam, Cinderella, Yard Sale, Preacher Man, D Mish, Frugal MacDugal, Foggy Pirate, BV


40 and perfect

Double loop up stairs and down HCap ramp

WOR in West End Zone:

All IC X 13



Evolution I

B urpees

O ne Arm Plank Jax

M erkins

B ig Boy Sit Ups

S quats

Start in end zone, each yard line indicates number of reps


(Those 50 Burpees in the middle had a large degree of suck)

Evolution II

Lt Dan length of End Zone

AYG on the diagonal to East EZ

Dan Lt length of EZ

AYG on the diagonal to West EZ

FKix, Plank Progression for the 6

Evolution III

Crawl Bear up bleachers side shuffle Plank to steps and Bear Crawl down. Raccoon walk on lowest seats to steps and Crawl Bear up. Side shuffle Plank to steps and crawl Bear down. Superman Plank on low step for 6.

Evolution IV


Balls to the Wall

Donkey Kicks


Evolution V

Indian Run


Beast R x 10 IC

Beast L x 10 IC

Mariah L x 10 IC

Bridge x 10 IC

Mariah R x 10 IC

Superman x 10 IC

Scorpion x 20 IC


NM: Light crowd at The Hill this AM but work was dispensed nonetheless.  Such a great venue to Q.  Check out the sign up sheet for next opportunity.


GrowRuck 05 still open for sign ups.  Call me, Funyuns, Big Bang or Hambone for intel.

Rob Jones Journey Marathon coming up 7 November at Shelby Bottoms.  Looks like we will start at 0700, run two nine mile loops and one 8.2M loop.

Spitballing the idea of our own Grow School the first weekend of December.  Reach out to Floppy, CCR, D’Mish or myself for intel.


Bagger Vance


Titan 10-25-17

PAX: Bad Boy, Bicentennial man, Mickey Mouse, Third Person, Third Degree, Big Brother, Jackpot, Preacher man, Porcelain, Crawfish (Q)

Conditions: Brisk

Mosey around  south lawn to the east side of the parthenon.

Warmorama: SSH x 30IC, GM x 10IC, WMH x 10IC, BAC f/r x 20IC, High knees x 15IC, Butt kickers x 15IC

11’s on parthenon steps: Mtn climber merkins on bottom, Lt Dans at top w/ 2 burpee speed bump (shout out to Preacher man for going above & beyond by doing a final 11/0 set of merks)

Mosey to the playground. Partner up. 1 PAX runs around the PAC while 2nd PAX completes AMRAP pull-ups. R&R to a combine total of 100.

Mary: Flutter kicks x 30IC, J-Los x 20IC, LBCs x 21IC

Bullhorn: Great to see such solid numbers at Titan, especially on a chilly morning. Keep it up men! Mickey Mouse ripped one so bad during name-o-rama that it made Third Person splash merlot. Happy Birthday, Bad Boy!! Thanks again to Porcelain for the parking lot coffeeteria. Continued prayers for The Kemp Family.



Mountain in the Boro?

QIC: Iditarod

PAX: Yosef, Scraps, Ace, Schnitzel, Dolly, Aristotle, Grohl, Sea Gull, G-String, Air Wolf, NPR

Temp about 50 Degrees. Nice cool morning for the DRPers that denied the Siren call of the Fart Sack this morning. YHC Eluded to a journey to the mountain this morning several MC with wonderment. Many comments about how PAX sleeps with an infants/newborn in the house. TClaps from all around as Aristotle posted with a 4 day old in the house. You can sleep when you’re old/dead. AMI Right. 5 AM Let’s go!

Warm up Lap(s)
Side Shuffles
Toy Soldiers all included

WOR (All IC)
Good Mornings x 10
Michael Phelps x 20
WMH x20
Squats x 10
BAC x 10
BAC Reverse x 10

Slaughter Starter-Mt. Dew
YHC gave Pax choice of Stanley Brothers or Willie Nelson I think the Pax was curious and went with Stanley brothers for their rendition of Good Ole Mountain Dew.

Mountain Climbers for duration of the song-1 Merkin for everytime “Mountain Dew” was sung.

Mosey to the newly built Parking Deck adjacent to the square since there are no mountains in Murfreesboro unless you count the trash mountain out in Walter Hill.

The Thang
Deconstructed Burpees and the Parking deck
Each level PAX performed on exercise of the deconstructed Burpee.

Level 1-Squats
Level 2-Thrusters
Level 3-Merkins
Level 4-Sqat Jumps

Crunches or Freddy Mercuries for the six.
Rinse and repeat-Pax completed 3 rounds reps of 10-8-6.
YHC ended workout 7 mins early at parking deck for prayer time for our City in light of the protests that are planned on the Square for Saturday.

Many pax prayed for unity, safety, and Love over hate in our city. Keep praying men!

COT then dis miss only 5 min over time with additional prayer.

Thankful for you guys,




Funyuns, Big Bang, Grease Trap, Cinderella, Edible Arrangements, Floppy Disk, Bagger Vance


Bagger Vance

41* and perfect weather to do some Good LIvin…7 fall in and await instruction.

PAX instructed on how to line up…Dress Right

PAX instructed to open Ruck for inspection

Mosey over to Baptist Church for some quick Ruck style bloodflow movement…

Merkins x 10 IC

OH Squat x 10 IC

Zercher Squats x 10 IC

Mosey down to Marchant and Hogan avoiding the Skunk at Juan Valdez’ hooch.

Mosey on to Rogers Walk and up to the Gravel Hill.  At this time Cadre/Q/YHC instructed that one PAX to become a casualty.  Cinderella was the man for the job.  Grease Trap takes hold of the EVAC to the halfway point at which time YHC takes over.  T Claps to the PAX who literally pushed me up the hill.

PAX instructed to get back to AO in 17′ which was way too easy to accomplish.

Back at AO:

Ruck overhead hold 1′

Ruck in front of chest ‘1

Ruckish Get Ups x 5 Ea Side


Nice to lead a strong group of GR5ers this am.  Look forward to hitting it up again next Wednesday.


More coupons will be employed next week.