Titan – Sweating it out with FitDeck

Workout to pay homage to my B-school classmate (Phil Black, Navy SEAL, Yale / HBS, Firefighter, GREAT AMERICAN) who was TWICE rejected by the Sharks on Sharktank, yet invited back for third try.  His first attempt was “Fitdeck” (no, not Fitbit)- which he eventually sold for a nice penny, I’m sure.  We used Fitdeck for our workout today.

PAX (10) – Pumkin Spice, Blue Mule,  Siri, High Viz, Right Said Fred, Bad Boy, Michelin Man, Drago, Cub Cadet (QIC)…and wow I feel like I’m forgetting somebody.

Gloom – minimal. 70 and humid.  Nothing to complain about.

Warm-up: Short jog, SSH, GM, WMH, LBAC (F/B), SC, OHP, SOYO

The Thang:  Rounds of 4 cards each (Full body, upper, middle, lower), reps cary from 10-25, some for distance.  Between rounds sprint 200M, jog back, next round.  Exercise cards included: Regular Push-ups (Merkins), Bonnie Blairs, High Knees, Freddie Mercurys, Crab walk, LBC, Wide Arm Push-ups, Lunges, Staggered Arm Push-ups, Kick-backs, Squat Thrusts, Flutter kicks, Side Legs Lifts, Burpees, Negative Push-ups, Squats, Mountain Climbers, Reverse Curls

Ended up back  a COT where we gave thanks for all our blessings, including recovery of Bad Boy’s co-worker’s father.

Good times. I was smoked, not sure about the rest….CC

Short-order Q

PAX: Umbrella, Olan Mills, Soft Serve (Kotter), Black Widow (Kotter), Hugs Not Drugs, Not a Sport, Redskull, Toga (QIC), Old Fashioned, Soccer Tease, Offshore, One more?

Gloom Factor: Nada= 70 and sunny, per usual

Thang: Lunge from Racetrack start to pull-up bars to begin Black Widow’s “I can’t run” special order Q.  It went like this:

  • 11s with Pull-ups and Atomic Merkins
  • 11s with chin-ups and Werkins
  • 11s with inverted rows and clerkins

Lunge back to parking lot for Mary.

COT: OM took us out.

NMM: It was great to have a good size group at ye ol’ Racetrack this morning.  The PAX seemed to appreciate an upper body focused workout per Black Widow’s special requirements.

Humid at Sir E

PAX: Tandem, Fairyweather, Trickle (FNG), Too Tall, Edibles, Foxtrot, Dupree, Pedialyte, Yard Sale, Big Stick, PSL

QIC: Floppy Disk

WoR (IC)
SSH x25
Windmills x10
Good Morns x10
Willie Mays x10
Squats x10
SnL Merks x10
Air Press x15
BaC F x10
BaC R x10
Michael Phelps x10


Kicked things off with a burpee apocalypse  10-9-8-7-6-5-4-3-2-1. Got the juices flowing.

7’s on the steep hill: Squats and Squat Jumps, backpedal up the hill (quad burner). Big Stick showed off his incredible backpedal skills.

Figure 8’s. At each speed bump (9 bumps) perform the following:
10x Atomic Merks
10x Squat Jumps
15x Mt Climbers (each leg)
15x Carolina Dry Docks

This was hard.

Catch our breath for 30 seconds then back to the church for some Mary.

20x Flutter Kicks
15x Freddie Mercuries
15x Hello Dolly’s
30s Low Plank

Welcome FNG Trickle!

Titan 6.17.20

Perfect weather – just slightly cool.



Black Lung
Cub Cadet
Michelin Man
Right Said (QIC)
Bad Boy
D Frost

Long mosey around Centennial warm up (fences everywhere)

Warm up:


overhead presses


Cherry Pickers

Merkin Doomsday clock to Thunderstruck by AC/DC (people’s chair after failure)

Grass hill repeats with SSH until all-in to Chariots of Fire theme song
Mary – dealer’s choice to Proud Mary by CCR

Next two QICs:
Cub Cadet


Fun was had by all.


Parking lot coffeteria at Cafe Prius.



A Classic-(al) Beatdown

Low 60s made for a welcome respite from the 70s and high humidity we’ve been experience lately.

14 HIM posted for a beatdown history lesson celebrating YHC’s classical music upbringing.

CCR, OchoCinco, Venus, Too Tall, Tampa Libra, Big Pipeline, Topanga, Yard Sale, Accounts Receivable, FoxTrot Talks A Lot, Movin’ On Up, BV, Ludwig van Oshkosh (QIC)

WOR: Very Standard

SSH, WMH, Good Mornings, LBAC (r), But Kickers, Air Presses


3 well-known classical pieces served as the soundtrack for our day. Not exactly the most pump you up and get you inspired to work hard music, but they still served our purposes effectively. CCR served as our Spotify maestro.

1 – 1st movement of Beethoven’s Moonlight Sonata

Slow ‘n Low squats the entire piece without stopping. To keep the musical explanation simple, the piano has a “1 2 3 4 5 6” pattern the entire piece. Down on the first 3 beats, up on the 2nd 3 beats. Roughly 140 total.

Ran a capri lap after the piece.

2 – 1812 Overture – As noted previously on Slack, this piece is popular at American patriotic festivals, leading to the popular and incorrect belief that is has something to do with the war of 1812. It was composed by Tchaikovsky to commemorate the 1812 Russian defeat of Napoleon and the invading French.

18 Plank Jax, 12 Merkins, 18 Mountain Climbers, 18 Burpees – entire superset X2, then run capri lap. RnR until piece is complete

3 – Rachmaninoff Piano Concerto no. 2 – 2nd movement

Melody serves as the verse in Eric Carmen’s 1975 hit “All By Myself.” He believed Rachmaninoff’s music was in the public domain by that time, which it was, in the US only. Rachmaninoff’s estate informed Carmen that his compositions were still under copyright protection internationally, and so Carmen agreed to a 12% royalty outside the US.

Piece was composed in 1900, which was the also the same year the modern zeppelin first took flight — so we did some BLIMPS. Two rounds of BLIMPS, then run a capri lap. RnR until piece is complete.

Just enough time left for a little Mary.

18 flutter kicks, 12 WW1s oyo


Agility Fest

PAX: Not a Sport, Hugs Not Drugs, Umbrella, Toga (QIC)

Gloom: 70 and sunny

Four HIM posted at The Purple Cow to get a bit more agile this morning.  Lateral movement and recollections of sports seasons gone by were rampant.

The Thang:  warmup mosey to BHS field, standard warmarama then lineup for ye ol’ agility drills: high knees, butt kickers, stick and move, 2 in 2 out, side to sides, carry overs, and d back drills.

Head back to BMS parking lot, dodge the dump trucks, then form up for EMOM 7s with burpees and WWIIs.  Finish with some Mary.

Stay Classy,


Lunging up to lovers circle

Monday 6/8/20

PAX: Defrost, Harvey Updyke, BnB, Vector, PA, Drago, Hi Viz, Siri, Right Said, Cub Cadet, Black Lung, Trapper Keeper (QIC).

Gloom Factor: 73° with lower humidity

Disclaimer given and then mosied around to the east side of WEMS for warm up.


IPW x 12 IC
SSHs x 12 IC
Squats x 12 IC
LBACs x 12 IC
BBACs x 12 IC
Air presses x 12 IC
RLBACs x 12 IC
RBBACs x 12 IC


After the PAX warmed up we took a run up to the base of lovers circle where we transitioned to walking lunges from the base, up to the circle.

Once we reached the circle the PAX participated in clock work which consisted of every quarter of the circle the PAX performed a different exercise. The PAX start at 12 o clock with 12 SSHs, and then moved the big hand to 15 burpees, then to 30 merkins, and then to 45 squats. I difference to time the PAX did not complete the hour but made our way back down to WEMS. Once the PAX reached the pinic tables at WEMS, divided among the tables to take on 15 split squats with each leg while the other portion of the PAX took on 15 merkins and then flip-flopped.

Headed back to parking lot for some Mary.


Freddy Mercury’s x 10 IC
J-Los x 10 IC
Flutter Kicks x 10 IC
HCFs x 10 IC
Box Cutters x 10 IC
LBCs x 10 IC
Hello Dollys x 10 IC
Drago’s Russian Twists x 10 IC
WWIs x 10 IC
APDs × 10 IC
BBSs x 10 IC

Prayer for our country, communities, leaders, and prayer that we value and love others no matter race, creed, ethnicity, etc., for everyone is made in the image of God.

~ Trapper Keeper

Plenty of Time

Q: A_R

CCR, Noodler, Old Fashioned, Ocho Cinco, Juan Valdesz, Bagger Vance, Michelin Man, Movin-On-Up, Tapenga, Yardsale, Ludwig, A_R

Warm up
– 20 count side straddle hop
– 10 count imperial walkers
– 10 count willie Mays
– 10 count hill billies
– 10 burpees

– Run to bottom of the road (by Elington)
– Run back up
– At each driveway do 10 Merkins
– And 10 mountain climbers
– Grab coupon and meet at hand rails

4 sets of
– 20 rows (waited optional)
– 10 pull ups
– 20 overhead presses with coupon
– 20 dips
– Side straddle hop for the 6. Start each set together.

Back to parking lot
– Sprints with 5 atomics in between

Flutter kicks and box cutters until 6:15

We’re going to need more blocks!

Seventeen showed up for a glorious morning on the 4:13 campus.  Conditions= Seventy and Sunny (for real this time) and fun was had by all.

PAX: Bagger Vance, Red Skull, Detective Picachu, Hambone, T-Cell, Cowboy, Venus, Skinny Jeans (FNG), Jackie Moon, Olan Mills, Squirrel Nuts, Humble Pie, GMO, Iron City, Sleeves, The Stranger, Toga (QIC)

Warmarama in the parking lot then lineup to each member of the PAX to get their own block and then head to the basketball.  Half the PAX lined up on opposing sides of the court then begin block party=

Rev 1: 20 block merkins, 20 squats, 20 block sit-ups, bear crawl across and backwards run back: repeato x2

Rev 2: 20 curls, 20 lunges, 30 flutters while holding block press: crab walk across and backwards run back: repeato x2

Rev 3: 20 presses, 20 swings, 30 heels to heaven, lunge down and back: repeato x2

Rev 4: 20 skull crushers, 20 deadlifts: repeato x2


COT with Bagger taking us out and Red Skull pumping the coffee

NMM: It was great to see a strong showing for the newest class at The Stronghold.  These men are dealing with a big life transition at a time when there is so much going on in our world, nation and town.  It’s a great time for us all to support one another.

III Pillars – 06.02.20 – The Oregon Trail

A new record PAX count for the new iiiP location (5) turned out this morning to take part in a journey down the Oregon Trail.

QIC: Toothless

PAX: Crablegs, En Fuego, High Flyer, River Dawg

Conditions: Excellent temperature and relatively low humidity, sunrise was an 8/10, field grass freshly cut


Decent amount of stretching while waiting on the PAX to assemble, gave an extra 2 for the sake of those coming in hot.

  • 20 x SSH
  • 25 x High Knees
  • 25 x Butt Kickers
  • 8 x Jump Squats
  • 10 x Willy Mays Hayes
  • 10 x Windmills
  • 10 x Whatever You Need


Round 1

Starting at old Independence, MO, the PAX loaded their gear into their wagons with 30 Squats every minute on the minute (EMOM) for 5 minutes.

Once the wagons were loaded, the PAX completed a roughly 30 yard Ox Crawl. That’s a newly coined exercise just for today consisting of 10 Bear Crawl steps capped with 5 Merkins per one rep – PAX did 5 reps.

After all of that traveling, it was time to go hunting and gather some food. Pax took off on a 1/3 mile Indian Run around the field, ending at the Balance Beams.

Round 2

The PAX were then struck with DIPtheria and proceeded to complete:

  • 30 x Dips EMOM for 5 mins = 150 total Dips
  • 40 x LBC’s EMOM for 5 mins = 200 total LBC’s

It was time for more grub, so the PAX took off for a rarely used modification of the Indian Run called the Scout Run. This is where the front runner picks a spot ahead of the group (~15yds away) and sprints there before returning to the back of the line of PAX. This continued around the 1/3 mile loop ending opposite STARTEX.

Round 3

The PAX were almost to Oregon, but they had to cross a river first. First the PAX completed 50 Merkins to make sure everything was packed down good and tight before making the crossing.

PAX proceeded to cross the river with:

  • 50 x Four Count Flutter Kicks
  • 50 x Australian Snow Angels

RIVER Dawg gave us a 15 count, which was enough time for the water to rise and begin washing away one of the wagons. PAX had to complete 20 Burpees quickly to rescue the supplies before they were washed away with the wagon.

PAX then ran back to STARTEX with a short Indian Run


Time was running short, but the PAX circled around the campfire and called out an exercise to do 5 reps of. The mumblechatter spiked here as some of the PAX wanted to start the countoff prematurely.

  • 5 x Big Boy Situps
  • 5 x Happy Crunchy Frogs (Happy Crunchy Trail Mix)
  • 5 x LBC’s
  • 5 x Freddy Mercury’s
  • 5 x American Flutters

COT/COMAD (Circle of Man Appropriately-Distanced)


  • Prayers for our city and nation as we deal with the chaos – know that your brothers are here for you if you just need to talk or do something to take a break
  • Thanks to the PAX this morning the Q sheet is filled up for the next few weeks, but let me know if you want to grab a spot as the time will come quickly. The PAX have enjoyed the new location, and I’m looking forward to further introductions of our regular Tuesday crew.

As always, it was an honor to lead!

– Toothless