12 men attacked the hill at Man-U in the early gloom! Lots of mumble chatter filled the morning air up until the hill.

COT- SSH- Windmills- Merkins (wide arm, diamond and regular)- Squats (low and slow with a few low pauses mixed in)

Mosey to the fountain- step ups- dips

plank around the fountain- first man does 10 Merkins and 10 squats then runs around the fountain and tags the next pax. Repeat until all pax are done. About 6 min plank total

LBCs- boat and canoe- Russian twists

Mosey to the HILL! 10 burpies at the bottom, bear crawl to the top, 10 squats at the top and run down. Repeat until we get to 1 each!

5 Merkins at the bottom, lounge walk to the top, 5 SSH at the top, lounge walk down. Repeat until we get to 1 each!

Mosey sprint to parking lot, 3 burpies, mosey sprint to next parking lot, 2 burpies, mosey sprint to COT, final burpie!

Five brave men showed up for Cheddah’s VQ and a Black Diamond beat-down at Publix on Goldhill Rd This morning.

The Thang:

Mosey to the coupon store to collect two coupons for future use.

COP:

Imperial Squat Walkers x20

Mountain Climber x50

Round 1:

Diamond Merkins on the Block x20

Morrocan Night Clubs on Coupon x30

Coupon Curls x50

LBC’s with Coupon x50

Run the hill with Coupon

Coupon Swings x30

Run the hill with Coupon

Round 2:

Wide Merkins on two coupons x15

Morrocan Night Clubs x25

Tricep Extensions with coupon x40

Freddy Mercury with coupon x40

Lunge Walk 1/2 Hill with Coupon, Bear Crawl the remainder

Clean & press coupon X30

Run the hill with Coupon

Round 3:

Staggered Merkin on Coupon x10

Coupon toe-touches x20

Staggered Merkin on Coupon (opposite side) x10

Morrocan Night Club x25

Walk Hill 1/2 hill with 2 coupons, run 1/2 hill with 1 coupon

Coupon twist-ups x 20

Run the hill with one coupon

Round 4:

Coupon Derkins X15

Morrocan Night Club x20

Coupon Halo x20

Russian Twist with coupon x10

Run the hill with Coupon

Squat press coupon x25

Walk the hill with two coupons

Bonus Time:

Coupon curl to tricep extension to press x10

COT

Thanks to all who showed up for not fart-sacking and forgoing an easier workout 🙂

Dark Helmet is on the clock for the next BD Beatdown

After posting 3 times with the Men of Bluffton (#MOB), YHC was given the opportunity to Q this fine AO.  I jumped at the chance.  I was getting a little nervous this was going to be a Pax of 1, but the men started rolling in to Dubois Park right about start time.  No new guys and a brief disclaimer about not being a professional, I informed them they would soon see why. With that, we were off to experience…

The Thang:

Mosey around the block and we circled up at the park for COP

COP
25 SSH, 25 Low Slow Squat, 15 Merkins, 20 Peter Parkers, 10 Crab Flips (Crowd Pleaser)

Quick Mosey to Calhoun Street and description of Modified Blimps.  Do 5 Burpees run to the next intersection, do 10 lunges and run to the next intersection, and so on…

Blimps (Starting at Lawton St) – Exercise at each intersection
5 Burpees
10 Lunges (each Leg)
15 IW (each side)
20 Merkins
25 Plank Jacks
30 Squats

So much fun that we had to rinse and repeat back to Lawton.  Next exercise got some blank stares.  A modification of 4 corners but we’ll run it in a straight line and use the intersections as corners.  Partner up for a partner carry (blank stares).

Increasing Merkins (Partner Carry) – Exercise at each intersection
10 Diamond
20 Regular
30 Wide Arm
40 CDD

Plank at the Dock Wheeze for 10 count

Same deal coming back to Lawton but lower leg work.

Increasing Leg Work (Partner Carry)
10 Donkey Kicks
20 Monkey Humpers
30 Jumping Lunges (15 each leg)
40 Squats

After we caught our breath, we moseyed back to the park for a couple of exercises I had planned.  Turned out I only had time for one.  So I let the Pax choose.  Upper Body or Lower Body?  They chose lower body.  Lt Dans it is.  1 Squat/4 Lunges in increasing counts.  We got all the way to a 10 (Squat) / 40 (Lunge) count.  Some of the Pax got to get some LBCs in before Gambit hit the last lunge at 6:00 AM on the nose.

NMM
It’s been great to be away from home but to be able to get connected to other men who get it!  Gotta be honest, a few days without F3 and YHC gets a little crazy.  Old Town Bluffton has so much to offer.  Pretty awesome to be sweating it out under Spanish Moss.  You guys are going to have a great time growing in the coming months and years.  Get out there and EH your friends and neighbors.  Always an honor and I have appreciated the hospitality.  I will be back!

Announcements:
Bluffton looking to add a running workout in the near future.

Prayer Request:
Prayers for High Times niece who has Leukemia
Prayers for a co-worker of Buckeyes who has had pregnancy complications

Aye!

The thang:

Mosey to the front of the church.

COP:

SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (15x), CDDs (15x), Heels to Heaven (15x) and Dips (15x).

Mosey to the parking lot (on the side of the church).

Pain stations:

Choose an exercise cone and do each exercise 20x.

Move to the curb by lunge walks, cross-fit push-ups, psycho crabs walks, cave man walks and then run to the starting position.

The exercise cones that were picked include burpees, Peter Parkers, Bomb Jacks, Russian Twists, Plank Punches, LBCs, Wide Arm Merkins and Hello Dollies.

Mosey to behind the church:

Balls to the wall, Peoples’ chair with arm raises (2x).

Mosey to the main parking lot (near the flags):

COP:

Scorpions (15x each side), Superman (10 second counts), Oblique Ups (15x each side) and Pepper Grinders (15x).

Moleskin: We are constantly feeling good and bad pressures during our journey of life. Life has valleys and peaks with both bad and good experiences. Life is also like a train on parallel tracks, we continually find ourselves between the good track and the bad track. When things go well in life, we are soon challenged with a tragedy or a loss. Remain steadfast. Be aware of when you become unbalanced toward the bad track where evil one awaits. Choose God and move forward.

Relevant Bible Quotes:

• We know that we are from God, and the whole world lies in the power of the evil one. – John 5:19

• Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me. – Psalm 23:4

The PAX showed up with big numbers-20 strong. After a couple of minutes of chatter, it was time to start. No traditional warm up here, it was off to the races right from the start. Mozy to Freedom center stairs for some stair work as the six comes in. We then go to the reverse bear crawl up the stairs and down. Always a fun exercise, until it causes a need for dental work.

Then it was off to the parking garage where the real fun began.

Here is how it went down:

Parking deck

Level 1
10 prison cell
Level 2
20 diamond merkins
Level 3
30 CDD
Level 4
40 merkins

The PAX starts by running to level 1 and doing the exercise listed above, then they run back down to the lowest level, turn around and go to level 2 and perform that exercise. The catch is having to stop at the previous level on the way down and performing that exercise again before going back to the lowest level. Then go to level 3 and continue using the same pattern until all 4 levels are complete.

Those that finished first were able to sit in People’s Chair as the six finished up. Before we left the garage, we had to do an old favorite (BTTW). Pusher in true fashion pulled a YHC slow count to really challenge the PAX.

Next it was off to the Water Fountain Park, but not before a little mumble chatter about the warm up being complete now.

Water park

10 box jump
20 derkins
30 dips

We then headed off to our last stop of the day, the Amphitheater.

Amphitheater

Derkin/ reverse bear crawl for 4 levels across (derkins across level then reverse bear crawl to next level and repeat until all levels are complete).

This proved to be the icing on the cake as all were worn out and our chests were on fire.

We returned to the parking lot for prayer requests, announcements and Name O Rama.

Pray for so many battling illnesses and cancer. We don’t and sometimes can’t understand the reason for such struggles, but our Sovereign God has a greater plan that isn’t visible to us here on earth that has a greater purpose than we can imagine. May He be glorified in all we do and all we go through. May the world He came to save say about us, “they have been with Jesus” and by seeing our example, may they come to know Christ as Lord and Savior.

Thanks men for the honor of leading the workout today, but more importantly for allowing me to intercede in prayer to our Great God on your behalf.

11 Pax kicked off a full Gear Workout at PHOP!

COT – SSH – Merkins – Imperial Walkers – Squats

Mosey for FULL lap around the church! No cheating, stay on the pavement!

Pain Station 1 – Tires

Pain Station 2 – Sand bags

Pain Station 3 – Battle rope

Pain Station 4 – MERKINS

Pain Station 5 – MOSEY full lap

Once Pain Station 5 makes the full lap CHANGE UP

Everyone gets to enjoy the Tires twice before heading over to the COT

AB LAB dealers choice to finish out