Motley Crew

Motley Crew

Workout Date:





Penelope, Geno, Crankbait, Sunshine, Buffet, Hot Tub, Flyover, Kitten, Chewey, Rubber, Flatliner, Skidmark, Flop

The Thang:

Conditions: Mid 50s — great weather for a ruck or run and bootcamp workout!

YHC looks forward to Quing the Village monthly to add to the rotation of Qs that keep this AO flourishing under the care of a Dr. David Turner (aka Sunshine who BTW was using uncharacteristically loutish language this morning).  It appears that several men have stepped up to regularly Q; t-claps to Buffet, Skidmark & Boxcar!  I usually Q on a Friday (since Tuesdays and Thursdays are bad for me) which sometimes draws the ire of the Nantan who enjoys his cadre of born-again muscleheads on KB Friday.  #Payitforward.  YHC put the final touches of the workout plan by announcing a possible pre-ruck (Hulk to Village, workout, and back) out on Slack & Twitter provided we had at least one HC (Flop came through!).  A great idea (by High Interest & Flop) using the concept from the Hulkimaniacs (Kitten, Hot Tub and Sunshine were the studly runners today)!

YHC pulled into the Hulk parking lot, stretched, rocked out to some Christian metal, put his ruck on, then rolled in Flop, ruck on and we launched.  My knee was still sore from 2/21 Wave Rucker.  And about 2/3 the way in, YHC stumbled over an unidentified object and jammed his knee.  Maybe it was the same anti-personnel device that got Quaker a few months back.  YHC quickly reformatted his workout plan during the last stretch of the ruck to incorporate his injured (oft-infirmed) right knee.

We rucked into the UM CDC parking lot FIRST (before the runners) and hung out until all PAX arrived.  2 grew to 6 then 8, 10, so on.  A buzz in the crowd; Penelope and Geno are here…glad to have you gents! 14 PAX in total!  A motley crew of #HIM of different walks and life-stories ready to end their week well!

Warm Up:

IC 20 reps. of : SSH, Windmills, TTTs, IWs, LBACs forwards and back, and MCs.

OYO: 22 Merkins.

I had already planned on going with the Lazy DORA format a few days prior and was glad since I was in no condition to run.  With the newest adjustments made during the ruck, the THANG was:

Circuit 1: Partner 1/P1 does 10 Burpees while partner 2/P2 planks; swap out until total number of Burpees is 60.  Chewey and I modified and grinded it out!  BTW: Chewey’s 12 – 14 year old Myrtle Beach rec. basketball team brought home the championship!  #CoachCarter or #BobbyKnight?

Circuit 2: (switch partners/SP): P1 does 1 minute Wall-sit while P2 does Big Boy Sit-Ups, swap out until total time of Wall-sits is 6 minutes.

Circuit 3: (SP): P1 does 25 Scorpion dry-docks while P2 does Heels to Heaven, swap out until total number of SDD is 150.

Circuit 4: (SP): P1 does 20 Squats while P2 does Flutter Kicks, swap out until total number of Squats is 200.  Flutterkicks don’t phase Flyover nor Crankbait; gotta find their weakness.  Bucket?!?

Mosey to COP

Tabata style crab-stance with alternating toe-to-opposite hand touches.  20 seconds of exercise/10 seconds of rest/8 sets.  Flatliner and Rubber are surprisingly coordinated!  Other PAX not so much.

YHC had the AOQ call out one last exercise to complete this blistering core workout.  He says 10 Burpees…(ESPN Shannon Sharpe C’mon man!)  Burpees done.  All PAX sweating, YHC wraps up with mobility-stretching exercises.  And even dazzles some PAX with his limberness!


Count-O-Rama – 14
Prayer requests unspoken; guidance and strength for all #HIM

– Thanks for the robust numbers!  Like several of the veteran PAX have said in the past…you are posting for the other PAX! #shieldlock.

– Be sure to check out our regional website. All local information is on that! The events page is getting filled up!!! Try to attend CSAUPS, 2ndF events, convergences, etc!!! So much more than a workout group!!
– Dragon Boat coming.  We have 1 full boat of 20 men.  A second one is forming; hit up Handy!
– Get on Q sheets for March!
– Skidmark is our 2018 MudRun Q!
– Team Dad at CF Elementary, Monday 2/26, EH opportunity for hundreds of Dads.  Need help running stations.  Talk to Beaker or Sunshine.



When you speak and represent the person of Jesus Christ in all actions of your life, people are drawn to that. You set the standard with your actions. The words can come after.

Kurt Warner – Superbowl QB

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