“Whamo Frisbee” with a mix of WMD’s atop Mt Myrtle

“Whamo Frisbee” with a mix of WMD’s atop Mt Myrtle

Workout Date:



Papa Smurf


Studebaker, Snips, Flop, Billboard, Hoser, Flash, Lomardi, Turn & Cough, Bling, Franklin, Hoser, PSI (DR Spartanburg), Papa Smurf, Manhole (DR Spartanburg)

The Thang:

Conditions: Mid 70’s with slight breeze and clear skies.

Papa always looks forward heading North to Warthog for fellowship and a free workout when the opportunity is there. Today was a bit different in that I was fortunate to be the QIC this morning. To be with this PAX that have a 20x factor mindset, while #discoveringtheirwhy says it all.

Shovel flag planted

1 minute warning given

At 0530, the DISCLAIMER was given


TTT x 25 IC

Windmills x 25 IC

SSH x 25 IC

5 Burpees OYO

Imperial Squat Walkers x 25 IC

Mt Climbers x 25 IC

Copper Head Squats x 25 IC

5 Burpees OYO

VW’s x 20 IC (on your six, as you’re making the letters V then W)

Boxcutters x 20 IC

Hello Dolly x 20 IC

5 Burpees OYO

Mosey around track one time, then to picnic tables.

The Thang

Incline Merkins x 20 IC

Dips x 15 IC

Step Ups x 20 IC

Dips x 15 IC

Decline Merkins x 20 IC

LBC x 20 IC

LBAC x 20 IC (forward)

Overhead Claps x 20

LBAC x 20 IC (reverse)

Next drill is “Mt Myrtle Challenge” while adding some WMD’S w/ bear crawls and crawl bears. Sounds like fun to me! All Pax lines up at base of “Mt Myrtle” on one side, drops and knocks out 5 wide arm merkins then bear crawls to top drops and does 5 regular merkins, then “crawl bears” (reverse bear crawl) down the hill, drops and does 5 diamond merkins. Now you see where Papa is going with this; all PAX bears go back/forth over the mountain until they reach 1.  OYO

Next drill at base of “Mt Myrtle” on trial.

Hurricane Hoe Downs 7ct x 3

Freddie Mercury x 20 IC

Mosey back to COT

Time for one more drill… “Whamo Lung Walk” (Frisbee fun)

1 PAX throws frisbee as far as he can in one direction, while all PAX sprints towards it. Once it drops, the PAX immediately stops. From there, the PAX will bear crawl, lunge walk, crab walk to the Frisbee. The HIM throwing the frisbee calls out the exercise once it hits the ground. I don’t know how he did it, but Billboard caught it in the air, before it hit the ground. Once that happen it was time for COT!!!


Count-O Rama, 14 (2 DR from Spartanburg) WELCOME


Prayer request for PertPlus and family (adoptive son for South Africa)

Snips ministry for the youth and young adults and leaders

BOM by Lombardi


“New Directions” launch this Saturday 7/14 from 7:30-8:15. Come out and support these men, if you’re able to.


Papa Smurf





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