First Timer at the Hive

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Always fun to Q a workout your not overly familiar with so figured I’d give the pax a little something different than what they’re used to in a kettlebell workout.  Special thanks to Shady who brought his arsenal of KB’s to share w/ Jedi, Dirty Harry and myself.  Otherwise we would have looked really stupid w/ our 15 pound colored shake weights.

Started out by doing a quick mosey around the big lot holding our KB’s.  From there we hit the warm-up:

  • 20 SSH, 10 thrusters, 20 alternating merkins (one hand on a KB at all times, switching hands each merkin), 10 big boy sit ups w/ KB press and 10 KB halos around the head clockwise and counter clockwise.

Ran the guys w/ our KB’s down to the far end of the lot adjacent to the football field and we got started:

4 cones set-up (1st at the far end of the lot), the next 3 about 8 parking spaces apart.  Quick and dirty – do an exercise at the first cone, immediately lunge walk (w/ twist) w/ KB to the next cone, drop the KB, run back to the first cone (every time) and bear crawl back to your KB.  Once there, you do the next exercise, lunge walk w twist to the next cone, drop weight, run to the very first cone, bear crawl back to weight (now 2x the original distance)….you get the point.

    • Exercise #1 – wood choppers – It’s a play on the KB swing, but a little harder.  Start w/ KB above your head to the left then swing it down to the right side of your legs, and then swing back up to the left side of your head.  Key here is to not blow out your knee, but to actually accelerate as much as you can on the way UP.  20 reps per side, then lunge walk, run, bearcrawl back to your KB (wait for pax, those waiting did upright rows), then
    • Exercise #2 – jump squats x20.  Lunge walk, run, bear crawl 2x the distance (those waiting for pax to get back did sit ups w/ KB), then
    • Exercise #3 – curl thruster combo (curl KB, drop down into a squat and press it over head) x20, then lunge walk run, bear crawl 3x the original distance.
    • Exercise #4 – finish off w/ KB toe touches x20.  After that we ran to the bottom of the hill right next to the stadium

Starting at the bottom, do the exercise and rep count i give you and then run w/ your KB up the hill stopping at each light pole to do the same exact exercise & rep count until you get to the top of the hill, then do it one last time, then run down the hill and wait for the 6 (and the next exercise).

  • Exercise #1 – American hammers x10 (only count the right side) – 50 reps by the time you’re to the top
  • Exercise #2 – old fashioned skull crushers on your back x20 – 100 reps
  • Exercise #3 – shoulder press / tricep extension combo move x15 – 75 reps

Once we finished w/ the hill work, we ran to the start of the big lot where we parked our cars and bear crawled the entire width of the lot w/ our KB’s in hand until we made it back to COT.  End result was about 1.6 miles, tons of reps (tris and shoulders fully smoked) and a pretty quiet COT lol.  Prayers included Jedi’s school / crazy life right now, Pax that haven’t been out in a while (get a hold of them and get em back), kids / marriages and safe travels.

Thanks to Band Camp for giving me the torch for a day – had a blast.  The guys rocked it.  Until next time.

ChaChing

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2

Conveyor Belt of Pain 2

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YHC had just spent a stressful weekend in which we threw a birthday party for our eldest at Adventure Air (and the rest deep cleaning our house). They let me jump, and jump I did. So much so that my back was incredibly sore the day before my Q.  That just meant that everyone would need to do some more back stuff with me to help keep me in shape.  Thanks, everyone!

9 PAX gathered in the parking lot of the Armory.  Started out by dragging out the disclaimer while Tesh and River Rat pulled in.  Yet another PAX showed up at the last minute, but I don’t recall who it was..  Went for a quick mosey up the side lot and half way back to wait for… other guy… sigh… and got in a quick 20 SSH and some windmills to get us stretched out.

We then moseyed over to the bells and ran to the far end of the parking lot where some of the toys were arrayed, and chalk was drawn all over.  Stations were set up every 3rd parking space down the line, then at the end, over two rows, and back down the line forming almost three sides of a square.

The stations were as follows.

  1. KB Swings
  2. Upright Row
  3. 3/4″x72″ Black Iron Staff – Tip ups
    1. Holding the staff at least at half way, the more above your hand the harder it is
    2. Let the tip drop to parallel with the ground and use only fingertips and wrist strength to bring it to vertical.
  4. 3/4″x72″ Black Iron Staff – Rotations
    1. Holding the staff straight forward, rotate to the left and right
    2. Speed of rotation controls the work required to slow and reverse direction
  5. Box jumps (20, 24, and 30 inch sides)
  6. 10lb Training  Mace – barbarian swings
    1. Swing the mace to align it with the chest at shoulder height to the left and right, when the arm close to the ball crosses the body, it’s on the bottom.  When it’s on its own side, the top
  7. Kettlebell Pendulum Swings – R
  8. Pendulum Swings -L
  9. Deadlift
  10. Seated chest press
    1. Six on the ground, legs straight out, torso leaned slightly back
    2. Chest press while leaning back with legs not leaving the ground
  11. Standard Kettlebell Row

Timing:
There is always a traveling PAX. Two PAX started at station 11 (Chicken Hawk and Shin Guard).  Chicken Hawk spent about 10 seconds doing rows and ran with his bell down the parking lot, turned 90 degrees and ran to station one.  Each PAX was to bear crawl with the bell to the next station, however after one round it was apparent that the timer was going to kill our ability to hit all the stations multiple times.  Changed it to a quick walk.

After the first complete round, we met in the middle and did about a minute of broga to stretch out the back and went back to the conveyor.  We made it half way through the second round before time was up and it was a quick mosey back to COT for announcements and prayer.

Everyone worked hard.  Everyone got better.

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3

Destroyed Chest and Triceps plus 2 miles

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Warm Up

5 – burpees OYO
10 – Windmills IC
15 – Cherry Pickers IC
20 – Imperial Walkers IC

Run to half wal for 10 – Muscle Ups

The Thing

Mosey behind the school follow the berm
To a hill at the bottom there is a hidden trail
We started at the top with
10 merkins run the trail to the benches and do 10 dips then run back up the hill. All don IC single count on down.

Increase by 10 reps each time 10,20,40,50

At 10, 20, 30 reps when we got back to the hill we bear crawled up

At 40 reps we split it up 20 single count Merkins then flip over for 20 LBC IC then 20 more single count Merkins, ran down the trail to the benches 20 single count Dips then 10 – Low Slow Squats, 10 – Monkey Humpers, 20 single count Dips. Run back to the hill then we NURed up the hill

Relfected a little bit on how awesome God is while we stared at the amazing sunrise.

At 50 we split it up 25 single count Merkins then flip over for 25 LBC IC then 20 more single count Merkins, ran down the trail to the benches 25 single count Dips then 10 – Low Slow Squats, 10 – Monkey Humpers, 25 single count Dips. Run back to the hill then we ran up the hill.

We walked for 200 yards and we did announcements and prayers while everyone catched their breath. Half way back we did ran back to COT.

Prayers
Patience, wisdom, knowledge and to be the light in this world.

Thanks for the opportunity to lead the leaders.

If you have not Q’ed at this AO you need to make the trip this site has alot to offer.

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0

Hero Workout – “Jay”

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11 at the Honey Bader to honor Spc. Javion “Jay” Sullivan for his service to our country and giving the ultimate sacrifice.  He was a hero before he went overseas and solidified that truth with his sacrifice  Jay is the last soldier from from Fort Mill to give his life for this country.  He was a man with dreams and aspirations and he is a great reminder that we need to give our all every step of the way.  Thank you Jay for serving our country and thank you for inspiring me to live with purpose!

Who                                        Spc.Javion(Jay)SavonteSullivan

From                                       FortMill,SC

Deceased                 January8th2018 inOperationInherentResolveinAlAnbarProvince

Age                            24yearsold

Survived by                       Wife–RavenSullivan;Daughter3 year-oldMahogany

PartI:

Specialist JavionSullivan diedJan. 8, 2018 in Al Anbar Province, Iraq, inanon-combat-related accident, according to the U.S. Department of Defense.

Sullivan was assigned to the Fort Hood,T Texas based 16th Signal Company, 11th Theater Tactical Signal Brigade ,which provides communications support to III Corps operations. Serving from 2015 until 2018.

Jay was a star wrestler at FortMill HighSchool. He even had some skills on the basketball court, too. But his parents are most proud of the love he showed his wife, Raven, and3-year-old daughter, Mahogany, as well as his unwavering passion to serve his country.

PartII

Raven andJay met each other while in junior high school. Raven was a student at a private school in Greer and Javion, of FortMill, had cousins at her school. In 2005, they met at Cleveland Park whiles he was playing volley ball and he playing basketball.

His cousins told her he wanted to see her again. After several attempts to ask her out,she finally said yes. They met and continued to date until marrying in 2015. They had one child together, Mahogany.

“Heal ways wanted a challenge that was strong, physically and emotionally,”she said.

He had planned on becoming a personal trainer, owning his own gym and developing a line of protein supplements.

“He (also) wanted to build cars from the ground up, and build a house from the ground up—with all the bells and whistles,” Raven said.

Hero Workout – Jay

18 Min. AMRAP – with 24 reps representing Jay’s age and 3 burpees between reps to honor Jay’s daughter Mahogany

  • 24 Pull- ups (8 regular, 8 wide-arm, 8 shrugs)
    • 3 Burpees
  • 24 Inchworm Merkins
    • 3 Burpees
  • 24 squats w/ weight (tire, cinder block)
    • 3 Burpees

Pavement of Pain – To honor’s Jay’s desire for a challenge that was strong both physically and emotionally.  With a life expectancy of 76 years old for men, Jay lost an estimated 52 years of his life.  Each of these exercises are a reminder of making the best of the time we have left regardless how m

  • 52 – Hand release Merkins
    • Run down the hill forward and up the hill backwards
  • 52 – Squat Jumps
    • Run down the hill forward and up the hill backwards
  • 52 – Knees to chest on Pull-up Bar (x2 Big Boy Situps)
    • Run down the hill forward and up the hill backwards
  • 52 – Burpees
    • Run down the hill forward and up the hill backwards
  • 52 – Jumping Lunges (right/left = 1)
    • Run down the hill forward and up the hill backwards
  • 52 – Leg Lifts (tap heals to pavement to 90 degrees)
    • Run down the hill forward and up the hill backwards

Thank you for the opportunity to lead!

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5

A

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12 attended the Poopdeck this morning and came ready to work.  I gave the usual disclaimer  and then informed the PAX that it has been awhile since I’ve been on the Exicon and decided to work my way through the whole thing.  Today of course, were exercises that began with A.  So we took off for a fast mosey along the “backside” of the Poopdeck.  Along the way we did some side steps, NUR, and Toy Soldiers before circling up for a quick warm up back at the starting point.

The Warm-up consisted of “ATM’s” so we held plank and performed the next 3 exercises in cadence.

  1. Alternating Shoulder Taps
  2. Tempo Merkins
  3. Merkins

Our next stop was at the front of the parking lot on the road between the Bowl n’ Bounce and Gas Station for some Ascending Curb Crawls w/Absolutions. I chose this spot specifically because there was some grassy area just past the curb that saved our elbows.

Starting at one side of the street/curb we would bear crawl across and perform 1 Absolution.  Bear Crawl back for 2 Absolution and continue onward until we reached 9 Absolution.

From there another fast mosey to the nice parking lot and a quick stop on the side building wall for some Ascending Testicles.  15/45/ degree Derkins in plank position with feet on the wall.  I didin’t make the PAX go full BTTW because there was quite a bit of grumbling.  OH YEAH!  The cat lady was spotted here as well so 5 Burpees for all!

Off to the main course for some A.L.A.R.M.S.  The Exicon says they are kinda like B.O.M.B.S. (which are kinda like Dora’s) so I planned this to be a partner routine, but had a backup plan if the PAX were odd numbered.

I had some cones set out to at the starting line and then another set 10 yards out and another set about 30 yards out from the starting line.

For the routine 1 partner would perform the exercise while the other PAX would Crab Walk to the 1st cone (10 yards) and then Apple Turnover and Bear Crawl to the 2nd set of cones (about 20 yards), and then finally sprint “AYG” to the finish (which was a tree about 30 yards out from the last set of cones).  Mosey back and switch.

The Exercises were:

  • Angle Grinders (50) – These were new and fun.  Start in plank, then go to downward dog, touch hand to opposite knee, back to plank and Merkin, then repeat with other knee, that’s ONE.
  • Lunges (100) – 2x Count
  • Alternating Shoulder Taps (200) – 2x Count
  • Russian Twists (300) – Single count (because time was running low).
  • M – This was the “Movement” by the other PAX not doing the exercise.

After finishing up we slowly moseyed back to COT and had enough time for some Hello Dolly’s and Freddy Mercury’s.

Today was a lot of fun and I think I’m going to enjoy working my way through the Exicon, there are a lot of great ideas in there and it has grown SO much since the last time I’ve looked at it.

COT – Consisted of the usual, Praises for Baby Snowball, and PAX travelling on vacations with their families.  Not many spoke up today so Prayers all around for the ones that were left unsaid.  Also, the YETI is coming sometime in July……..

Thanks for the Q Peg, it was a lot of fun and you were missed!

Until next time,

-FLUX-

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3

A Return To The Corral Which Is Golden

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Man, it’s been a long time. It’s been a long time since coming to the Golden Corral, or as it was often referred, the Buffet of Pain but it’s also been too long since my last post. No better way to knock the rust off than by saying yes to Lutefisk’s (just rolls off the tongue) invite and Qing Golden Corral yesterday. Trying not to lower the bar that has been established, I had to ensure the Weinke was full of all your favorite buffet options. After all, we’re not mailing this one in.

24 (23 really since Fish Sticks joined us at the end after getting his brisk miles) other hard-chargers, including feisty “Shin-Guard” joined me at 0515 to review the disclaimer and conduct a little warm up jog around the parking lot, ending up at the top, furthest from HT.

Warm-up:

Wind Mills, Jump Squats, Merkins, Diamond Merkins, Side-Straddle Hops, Carolina Dry Docks

Line up facing the Teeter. Run down to the store and Nur back to our starting point. REPEAT.

2 PAX at a time, run 1/2 way to Teeter then run back. We’d get through all 24 of us but the catch is that while you’re not running, you’re doing your best Flying Squirrels. See CSPAN, we still love you.

Reminder of 2 points (which is hard to stay accountable to when you don’t post for a while):

  1. C.O.T. Integrity – Don’t be a hypocrite. Be the same man outside the C.O.T. as you are inside it.
  2. Kotters – Bring ’em back. They’ll fight you but they want to be back AND we want them back.

More details were shared but you had to be there.

The Entree: 10 reps of 10 exercises and we’re cycling through 10 times (lofty desire). After each round, we’d run 1 set of 2-tiered suicides.

10 exercises were:

Burpees, Wide-Arm Merkins, Jump Squats, Mak Tar Jai’s, Knee Tar Jai’s (modified at the sight of bloodied knees to just doubling the yet to-be mentioned Jumping Lunges), Dips, Peter Parkers, Parker Peters, Jumping Lunges, Carolina Dry Docks.

We made it through 4 rounds.

HEY, welcome to Fish Sticks.

Until Next Time,

Maximus

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4

Pantheon of Pain – The “Gam Guillotine” – Redux

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This BB is going to be easy, at least for the workout part for in honor the Q of my first workout – Jekyll – I decided to recreate his Q nearly verbatim. With the help of Gears I was able to find his original back blast. This is yet ANOTHER reason to do these things!! (You’re welcome Funhouse)

Pantheon of Pain- the “Gam Guillotine”

COP:
15-20 of the following
SSH, Squat, Calf Raise, lunge, Apolo Oh- No, Good Mornings, IW, and some other leg stuff.

The Thang:

Mosey to the grass field park near Trailhead park, to the trail that leads up to the dreaded power lines and Heart Attack Hill.

Run the Camelback.  5 squat on southend , 5 jump squat on Northend.  1 round is up and back. 5 rounds total.

Lungewalked 1/2 way, crabwalk 1/2 way.  backward  walk up hill.

Run Camelback: 5 air squat, 5 Mary Catherines, 5 rounds (includes extra hill)

To Memorial Gardens. Bearcrawls and lungewalks around the flag

Pledge of Allegiance

Back for COT.

>> It was just as horrible today as it was 3 years ago, even though I am in much better shape now. As we were progressing through it, myself, Mr T, and Fishsticks started to remember some of the details of that day. It was just as humid, but slightly hotter. Mumblechatter was epic. And it hurt ALOT back then. I remember almost passing out on round 8 of the hill.

Wednesday June 29, 2016

That was the day my F3 journey all began. That’s the day I started transforming into a better person, in many ways, than what I was before.

My good friends Mr T and Qwerty were working on me for a few months to come out to try this thing they called F3. I just got over a major surgery where I was out of action for a while, which really put me in a bad place mentally and physically. They knew I was down and out. They were there for me. It’s awesome they said. You are very active, and it’s a great FREE workout they said. You’ll meet some great people they said, maybe even develop more friendships they said. And it will help you become a better man they said. Seriously? All this I thought was just another phony sales pitch from another Ponzi scheme, another get ripped quick scheme or something. for usually if it sounds too good to be true then usually it is.  I kept making excuse after excuse, but they were consistent in trying to motivate me to try it. Just once they said, and we will stop.

After a lot of constant yet polite and respectful nagging from them, I decided to throw caution to the wind and say WTF. One super hot and muggy summer morning Mr T came by and picked me up in that awful-WTF-early time, and off we went. (btw – I committed to do this a week or so earlier but had trouble waking that dang early). I met up with a bunch of fellas I had no idea who they were, what kind of people they were. Then one of them asked us to do all kinds of weirdly painful exercises. Running up a stupidly steep hill in the dark, no lights. Walking on my hands and feet (??!!). Introducing me to this God-awful exercise called a Good Morning (burpee). After a while I was expecting some frat house hazing to be honest, so I was a little on guard. But I kept going along, for the conversations during this was pretty dang good. Rather I was just listening, I could not talk – no breath to do so. Then we circle around an American flag in a park and say the Pledge of Allegiance. That was flat out inspiring. Next thing I knew it was over and I was on a rush. Then we sealed it with some open conversation and then a prayer. Wow.

The rest is now prologue to a wonderful set of chapters added to the ongoing book of my life that everyone I’ve met through F3 has helped write, the solid foundation that my future can build upon.  Looking back now, boy were they right. I cannot thank Mr T, as well as Qwerty who was assistant EH, ever enough. I can only keep trying to do for them what they have done for me.

Thanks to everyone I’ve met along the way. Your push, pull, inspiration, support, wisdom, accountability, leadership, motivation, and more has been truly transformational for me.

Love y’all. God bless.
-NASA

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4

Pat McGroin Strain at The Colosseum

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Yeah, I strained my groin at The Fort on Saturday.  Yeah, it was still sore this morning.  But it ain’t just every week that Jekyll asks you to Q at THE Colosseum.  Could not cancel, no siree Bob.  And when Atticus and Pusher told me they were coming?  Well something special had to be drafted up.

Beautiful crisp morning it was after a nice rain last night.  An all-star PAX rolled in and after a quick disclaimer was issued, we were off.  As best as I can remember it, this is what we did.

The Warm Up

Brisk run through the car pick-up line and COP in the back B-Ball court lot.  We basically did about every exercise that popped into my head IC in no particular order:

  • Plank set
  • Dips
  • Merkins
  • Parker Peters
  • Peter Parkers
  • Plank Jacks
  • Mountain Climber
  • Low Slow Squats
  • Overhead Claps
  • Moroccan Nightclub
  • Windmill
  • Imperial Walkers
  • Side Straddle Hops

Now we were warmed up and ready to move to light pole ally for the fun stuff.  As we walked that-a way, I had Fusion and McGyver give us an Apache 10-count.  Who brought you out, how long ago, where’d your name come from?  Always enjoy this and always learn something new.  More to come on this.

The Main Event

At first light pole, 5 burpees

Second light pole, 5 burpees + 10 big boy situps.  We added an exercise and 5 reps at each pole.

3rd + 15 merkins

4th + 20 squats

5th + 25 LBC

6th + 30 overhead claps

7th + 35 mountain climbers

8th + 40 side straddle hops

I was pleased to hear Stang lament how terrible this was.  Mission accomplished!  We did another Apache 10-count, this time with FEMA.  Did you know he’s from Baton Rouge, Louisiana and that’s how we got his name?  Did you know he went to school at Louisiana Tech University?  Did you know that’s where I went to school?!?  Very cool.

Next another quick mosey back to the school to the half brick wall.  People’s chair in tight formation while the first in line burpee broad jumped to the other end.  I always like doing this to critique everyone’s burpee form and jumping distance.  It’s the little things, people.

Time running out but still time for some quick Mary.  Back to the blacktop curbs for 3 rounds – flutters, Freddy Mercury, and American Hammers.

Closing thoughts

Not much in the way of announcements / prayers.  Get engaged in Q-Source (great material BTW) and push yourself to attend a 3rd F event or two this summer.  You might just like it and you probably need it.  I know I do.  Prayers for patience with summer break kids and safety on vacations.  Thanks Jekyll for the opportunity to Q!  Hate you had to miss due to work travel but we’ll catch you next time.

Flat Tire

 

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6

Crows nest met Diego

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What a beautiful morning at the nest it was!
17 men came out to get better and wetter. Started with a full disclosure disclaimer and off we went.
Warmup mosey to get our ROCKS and continued to mosey around the other side of the school until I saw fit to stop and do SSH. Mosey to end destination, warmup complete.(You don’t really need them if the thang is hard enough)

The THANG
I dubbed it Diego’s Death Star DOSIE DO!
Partners hand picked by YHC, wimpier rocks disposed of. All exercises to be done with big mama rocks.
50 Burpees
100 Tricep extension
150 overhead press
200 squats
250 curls
300 ABS (100Americans hammers, 100Big boys, 100Small Rock crunches-formally known as LBC but needed to start with an S for my ABS to be legit)
One partner runs the other works. Running partner did merkins and Balboas at end of route. We DID A LOT !
Mosey back to drop off our rocks and circled up for a few minutes of Mary.

Great time leading today! I greatly enjoy my time in the gloom with my brothers. Every week I see our numbers growing,
WELCOME FNG KATNISS!

Prayers for all the children’s camps and travels. Until next time…

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5

Remember your #

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Another saucy morning for the PAX at footloose.  Slight mumble chatter as YHC assessed the group.  I had a plan but could I pull it off was the question.  Gave a brief intro and disclaimer and we were off for our 5 second mosey which caught everyone off guard.  Mental preparedness is key.  We started out with…yep you guessed it Broga.  Thanks to Sasquatches excellent training I learned a few things over the last couple of years on Broga.  Threw in a few other warmup items like windmills, SSH, blah blah blah.

On to the meat and potatoes.  First order of business was to assign a number to each PAX and an exercise which went fairly well considering a bunch of dudes early in the gloom.  Kicker was if they forgot their number or exercise we’d do burpees.  I don’t think we did any surprisingly enough.

Off to our first location down by Ft. Mill COG.  Plan was to start at #1 and go through 13.  PAX with number would run up and down the stairs while rest of PAX did exercise.  Simple enough.

Imperial Walkers, Cherry Pickers, Merkins, LBC’s, Calf Raises, Carolina Dry Docks, Flutters, Squats,
Shoulder Taps, Mountain Climbers, American Hammers, Seal Jacks, Freddy Mercury.

Off to another set of stairs where we rinsed and repeated again.  Ran back to Shovel Flag for 1 more round to finish up with COT.

Thanks Beacon for the opportunity.

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