Racetrack – Golden Glutes Beatdown 1/27/2021

PAX: Umbrella, Black Widow, Olan Mills, Wedding Singer, Ponzi, Ginger, Double Check, Moving On Up, Faulkner, Venus, Leatherneck, Hugs not Drugs, Nurse.Ratched, Not-a-Sport

QIC: Boone’s Farm

Conditions: nice crisp 35 degrees


Mosey to parking lot next to parking deck

  • SSH x20
  • LBAC x10 F/R
  • Merkins x10
  • Squats x10
  • But-kickers half parking lot x2
  • High knees half parking lot x2


Mosey to parking deck stairs

  • 20 merkins, lap 1 up stairs, 5 burpees, down stairs
  • 20 merkins, 20 storm squats, lap 2
  • 20 merkins, 20 storm squats, 20 dry docks, lap 3
  • 20 merkins, 20 storm squats, 20 dry docks, 20 WWI, lap 4
  • 20 merkins, 20 storm squats, 20 dry docks, 20 WWI, 20 Iron Mikes (1 is 1 rep), lap 5
  • 20 storm squats, 20 dry docks, 20 WWI, 20 lunges, lap 6
  • 20 dry docks, 20 WWI, 20 lunges, lap 7
  • 20 WWI, 20 lunges, lap 8
  • 20 lunges, lap 9

Great work by all this morning. Great coffeeteria  fellowship after. Umbrella is going to post a service opportunity on Slack for 3/6.  Leatherneck is going lead 2 hour ruck/workout 2/6.

Always an honor,


It will wash off

15 redwoods posted to see just how wet and muddy they could get.  Here’s how it went down:

Gloom Factor: Nada!  Seventy and sunny

PAX: Noble Virus, Detective Pichachu, B&B, Toga (QIC), Red Skull, THE Black Widow, Hambone, World tour, Man about Town, Tender foot, Dry rub , Butt Dial, Zyppah, Bagger Vance, Billy Blanks (FNG)

Quick disclaimer then mosey to gravel lot on the back 40.  Warmarama then line up facing the far side of the lot for Noah’s ark= transport down and mosey back using the following modes:  bear crawl, crab walk, inch worm merkins, kangaroo hops (broad jumps), some other animal?

Line up in the grass facing South for 5x grass drills= chopping and rolling

Mosey to bball court for some bonus calisthenics then line up on the side line for ye old EMOM shuttle run.  We started with 5 and increased by one rep EMOM.  Time was called at 14 reps

COT with YHC taking us out!

NMM:  The focus of today was working through not so awesome conditions, not giving up and not letting the guy next to you down.  Strong performance by the PAX!  Shoutout to Butt Dial who is not only the first 4:13 member to bring an FNG, but he’s also expecting a new arrival and could use our prayers for a healthy baby.

14 for MLK Day At Westeros 1.18.21

Gloom: cool but high 30s no wind isn’t too bad

Blue Mule
Michelin man
Natural Ice
pumpkin Spice
Red skull
Rich Soil
Right Said

Mosey to pick-up circle
Cherry Pickers
Air presses
Imperial Walkers

Dueling Doomsday Clocks

Squat holds to Up and Down by Venga Boys
(Squat hold when they say “down” and stand up when they say “up.”)

11s pull-ups on playground and burpees at top of school steps

Mosey back to startex

Dealer’s choice abs

Cafe Prius and Cafe Tacoma followed.


21 for a Bomber Beatdown 1.15.21



Gloom: dark but at least it was 35 and not 25. Enthusiasm level high.


Sideout (FNG)
Smokejumper (FNG)
Spinal Tap
Bad Boy
Rich Soil
Ranger Rick
Michelin Man
Princess Aurora
Hi Viz
The Nanny
Crab Legs
Right Said
Natural Ice


Mosey to greenway trailhead and around to McCabe parking lot.




Cherry Pickers



Air Presses

Foot to hand plank stretch (both sides)


Deuling Doomsday Clocks

2 circles of PAX each doing 1 Merkin each and incrementing the count

PAX bowed out once unable to hold plank or do do Merkin

First clock with fewer than 5 PAX loses.

Which clock won is unimportant. Much effort was exerted by all.



100 Merkins

200 LBCs

300 squats


Mosey back around to lower parking lot for Mary

Dealer’s choice abs exercises until time.

Props to Smokejumper for the surprise FNG cadence call.


Thanks to our coffee sponsors, Cafe Tacoma and Cafe Prius.



14 Jan 21


Temp : 34
Gloom Factor : Moderate


Flava, Noble Virus, Stranger, Detective Pichachu UltraTech, BnB, Olan mills, toga, Red Skull, black widow, porcelain, blue mule, crawl space, right said, Hambone, Benjamin Button, world tour, Man about Town, jersey shire, Tender foot, dry rub , butt dial, double flush, shin guard, Zyppah, maybe, clean trim, Bagger Vance (QIC)

Disclaimer Claimed
Blocks grabbed by 413ers

Mosey to back gravel lot for

All IC x 12


P1 Worm Burners (initially called Murder Bunnies but corrected by Right Said and Shootuh) ~30 yards

Imperial Walkers
Flap Jack
Then rinse n repeat x 3

Squats (R2)


Lots of PFT this week so YHC modified a bit :
2min Timer w P1 working while P2 planks and counts

R1 – Burpees
R2 – Flutter Kix (4 ct)
.75M run


Such an honor to see all the F3 PAX out this am in the Gloom to support our new 413 brothers. Thank y’all for the commitment to changing these guys lives one Burpee at a time.
Cobains for the Qonfusion on block needs and calling Worm Burners Murder Bunnies.
Be sure to record your FIT Test numbers for measuring at the end of this class.

BH :
Prayers up for this class of 413ers. Specifically for Crop Duster and the recent loss of his Mom. Several PAX asked for prayers regarding discipline and trust.


Dozen PAX in the Cold at Titan 1.13.21


Black Lung
Crab Legs
Rich Soil
Michelin Man
Blue Mule
Natural Ice
Right Said

Dark and cooooooold

mosey around Centennial park to Dragon
cherry pickers
plank position – foot by hand – both sides
step over fence forward/back – both leg
modified air presses (press over the “net”)
with squat
with jump squat

Parthenon step box jumps

parking lot shuffle
shuttle run up and down lot lines, burpee at every other lot line – and back

1m plank hold
side plank – both sides
AL prom dates
1-leg AL prom dates – both legs
Dealer’s choice to finish out

mosey back to Startex

Prius and Tacoma Cafes and fellowship followed


New Year, Same PFT

PAX:  Umbrella, Venus, Faulkner, Toga (QIC), Too Tall, Ponzi, Hugs Not Drugs, Enron, Nurse Ratched, Penny Loafers, Not a Sport, Double Check, Plus 1 more?

Gloom Factor:  Nada, 70 and Sunny

13 redwoods set some bars today as the PAX took on the USMC PFT.  It went something like this:

Thang: Mosey to the park for a very brief warmarama with an explanation of the day’s events.  Two columns on the pull-up bars for strict form pull-ups.  Partner up for 2 minutes of crunches.  Mosey to the street and start 3 mile out and back route heading West on Maryland Way, turn left on Granny White and reverse direction at the Virginia Way light.

The PAX closed with a brief Mary session, COT and Umbrella’s finest roast.

NMM:  YHC hadn’t really done this since college, so it’s always good to see what that looks like.  The PAX will plan to leverage this little activity quarterly with goals now set for the coming months.  Strong work today!

Stay Classy,


Stonewall 2021 : Agassi and the Job Rocker 2.0

6 joined us today. @deepdish and @cowboy were early and late participants as they ran the big loop.
@Ringo, @moneyshot, @porcelain and myself held down the fort.
With Job Rocker 2.0 in hand, we moseyed to the tennis court.
The play list was all Eric Clapton. Old and new stuff. Apparently @moneyshot thinks that Clapton is boring and soulless. I beg to differ.

The WOD-
Warmup for 5 minutes
Then begin the Agassi Adventure. @porcelain looked up on our website the new found term for “suicides” as this is no longer PC. Apparently Andre hated running them on the tennis court, so the term “Agassi’s” was born.
Buy in on the baseline-
10 merks
10 dry docks
10 thrusters
10 dips
10 Freddy Merc’s
Then regular Agassi (running to free throw line, then half court, then opposite free throw line, then far touch line).

We proceeded to do this 8 times in total.

5 exercises To buy in the
3 regular running Agassi’s
1 side shuffle with hands up

Then small break that consisted of each man standing under their own basketball net and proceeding to do full squats then explode to touch the net with both hands.
This exercise was timed for a full 4 minutes with no break.

Then back to Agassi’s with the 5 exercises on the baseline to buy in.

2 sprinting full in under 32 seconds as group with @moneyshot winning

Then 1 crawl Agassi – first bear crawl(1/4), crawl bear (1/2), bear crawl (3/4), then crab crawl to far touch line and bear crawl home.

Then broad jump burpee Agassi.

Then Mosey to tennis court for another full court Agassi with net included.

Then mosey to parking lot for 7 minutes of Mary

Mixed bag of Margaret’s, Lbc’s, ankle touches, skyTouches, Ww 1’s, and Plank to finish.

Excellent work men. 100% attendance at coffeeteria.

It’s always fun hearing Deepdishes stories. Ask him next time you see him about his Lexus. 😊

Bomber – 01.01.21 – “NYD Divergence”

12 HIM braved the rain for a full-body assault to kick their 2021 off with a wonderful burn.

QIC: Princess Aurora

PAX: CB, Crablegs, Crawlspace, Cub Cadet, Hi-Viz, Michelin Man, Red Skull, Siri, Toothless, Vector, Whataburger


After the obligatory wishes of Happy New Year and the disclaimer, mosey up to the clubhouse circle for COP:

  • SSH x 21
  • LBAC x 10
  • OH Claps x 10
  • R LBAC x 10
  • WMH x 10
  • SnL Squats x 10

Head over to the covered breezeway to find some dry ground for the main course. The start of a new year is the perfect time to take a measurement of our fitness. The idea behind this Benchmark WOD was to make it something easy to replicate throughout the year to mark progress. All you need is your body and less than 20 sq ft of space.

AMRAP for 21:00.

  • Ab Thrusters x 5
  • Merkins x 10
  • Squats x 15
  • Prone Snow Angels x 20 (face down, perform arms portion of snow angel)

With our number of rounds completed personally noted, it was time to actually get wet and mosey down to the low wall back at the flag. 2020 may have beat our “butts,” but we put it “behind” us and showed 2021 who’s “boss” with this posterior-focused circuit. All exercises x 20 (each side where applicable). 3 rounds total.

  • Jane Fondas
  • Elevated Single Leg Hip Thrust (foot on low wall)
  • Frog Pump (APD with soles of feet together and heels pulled toward crotch)
  • Explosive Bulgarian Split Squat (rear foot elevated, explode up out of split squat enough for foot to leave ground)

Time to shake out the legs and get some running in. Hill sprints up the driveway to the stop sign nonstop for five minutes. Rest as necessary.

Finally, PAX circled up in lot to give the lower body a break and get our Blackjack Webb on. 1:3 Merkin:Air Press (from knees). Ladder up to 7:21.

Breathing a sigh of relief after that final air press, it was time for Mary. All exercises x 21 IC (single count)

  • LBCs
  • Flutter Kicks
  • Box Cutters
  • Scissor Kicks
  • Leg Raises



Really proud of the guys that showed up in the face of what was supposed to be some nasty rain, and I was pleasantly surprised that it actually let up for basically just the hour we had together. Qing the NYD workout is always fun for me, and I’m really grateful that the PAX haven’t voted me out of that role yet.

I shared some words about today really being no different than yesterday with the exception that a few numbers on the calendar changed, and I firmly believe that. A quick rollover of the clock isn’t enough to heal the hurt and brokenness in the world. Thankfully, it’s also not enough to wipe out all the good and right things we’ve experienced over the last year. However, one can’t argue the mental shift that occurs at the start of something new, and I would encourage all of you to think about what you’d like to accomplish this year and set goals to achieve it. Most importantly, invite someone into that pursuit because it’s the accountability and encouragement that will make the difference in seeing those goals through.


  • Crawlspace on Q next week at Bomber
  • Check out Big Bang’s message about the Backyard Ultra to support Spicoli. Kicks off tomorrow and involves *a lot* of running.
  • Go Tigers.

PA out.