Dips, Derkins, and Dora to Celebrate 3yrs

The PAXMintJulep, HotForTeacher, RoadTrip, Cheesesteak (2xR), Cyclone, StickyWilly, ChewToy (F3Toledo), Tollbooth, LtDangle, Mayo, Peekaboo, Washer, RonSwanson, Handrail, Cockpit, YHC
Workout Date12/04/2018
A.O. Pitchfork

Time flies when you’re having fun, and I can’t believe it’s been 3 years in the gloom with you weirdos.  Today I celebrate the camaraderie with you men, and try to give a little back each day.  Let’s get down to business.

MISSION – nailed it

Disclaimer – 3yrs does not make me a pro


Smurf-jacks X 20 IC

Burpees X 10 OYO

Monkey Humpers X 15 IC

Lap around the lot


Mosey to benches for:

11’s of step ups and derkins

Then Bulgarian split squats on the benches and dips flip flop 3 sets of 10 each

Mosey to speedway for a Dora:

100 calf raises, other PAX runs a lap

200 squats

300 flutter kicks double ct

200 BBSU

100 Freddie Mercury’s

Mosey to Flags


American Hammer X 15 IC

out of time


ANNC – Dueceable coming up 12/14, High school rugby starting up – contact Tollbooth,

PRAYERS – LtDangle co-worker, Drake O’Sullivan, Tollbooth’s Father-in-law, Washer’s sister, praise – my sister has been gaining upper hand on her depression

Always a pleasure gents, see you next time ITG



Tabata? BLIMPS? Why not?

The PAXPythagoras (respect), Cyclone, Thumper. Rabbits: Hisper (respect), RoadTrip
Workout Date09/29/2018
A.O. Pitchfork

Well I woke up this morning, and I got myself a beer!  Err, maybe got myself some BLIMPS!   Probably would have preferred the former, but got on with the latter and better for it.  5 other PAX met up at Pitchfork to join YHC and here’s what went down.

Mission statement:  nailed it

disclaimer : don’t get hurt.


SSH x 25 IC

Hillbillies x 20 IC

Monkey Humpers x 15 IC


Rabbits ran.  PAX Mosey to speedway for BLIMPS done with a tabata timer.  60 seconds AMRAP 30 seconds rest.  After Squats take a lap.

Rinse and repeat for 4 cycles of the BLiMPS.

Mosey to the basketball court. People’s chair for 60 seconds and then bear crawl out and back.  Repeat.  Mosey to flags


Flutters x 25 IC

Capt Thor up to 5 & 20


Praise: Whisper’s mom feeling better

Prayers: Pythagoras’s daughter, PineTars sister, Thumper tough times at work ahead.

Enjoyed it men!  Good work by all.
Continue reading “Tabata? BLIMPS? Why not?”

Ye Olde Deck of Death Returns to Pitchfork

The PAXCheesesteak (dbl respect), Roo (respect), Live PD, PetStain. Runners - Mint Julep, Whisper (respect), RoadTrip
Workout Date09/08/2018
A.O. Pitchfork

YHC was hoping someone would grab the Q so he didn’t have to inflict the DoD on the unsuspecting PAX…..but as you can tell by now, it was on like Donkey Kong. 4 PAx were set, and 3 out for a light jog, when Roo came in on two wheels to join the fray as we kicked off.

Mission – nailed it

Disclaimer – not a professional. Don’t even play one on TV

Warm Up

SSH X 20

Hillbillies X 20

Monkey Humpers X 15


Mosey to the speedway and set up the tunes and cards and get excited for the Deck of Death.

Spades = Burpees

Clubs = BBSU

Diamonds = Lunges

Hearts = Squats

4 cards then take a lap   Rinse and repeat thru the Deck

With only 12 cards left and the Ace of burpees and lunges remaining, YHC laid the cards out, told the PAX we only had time for 2 more rounds and let the PAX pick the cards.  Live PD picked the Ace of burpees on card 2. #nonplussed.  We finished up and headed to the flags as the runners came strolling in.



Only time for 25 Flutter kicks IC


Annc – spynx run fest October, ATM Q’ing at Pitchfork on 9/11 to honor Americans who died on that day 17 yrs ago.


Soccer Mom’s M, YHC’s Sister, Andrew Brunson

Was an honor to lead.  Thanks for coming out.

5 for coffeeteria #2ndF

Move over bacon, here comes something meatier

The PAXMintJulep, Santiago, Ice Man, Ron Swanson, Whisper-r, Cyclone, NatureBoy-r, Mary-r, Wi-if-r, T-Bone, Obama, Gymboree-r, Bernie, Church Lady-r, Washer, Messi, Urban, Dumpster, NYOPT, Slingblade, Commodore-r, Butcher, Cheesesteak-r, RoadTrip, Hot for Teache
Workout Date07/24/2018
A.O. Pitchfork

We converged today at Pitchfork to hand the reins of Site Q to YHC.  Thank you to Mint Julep for his leadership this past year and to you all for giving me this opportunity to lead.  With your help we can make Pitchfork great again!  I started by repaving the parking lot and cutting the grass.   To celebrate the improvements MJ and YHC laid down a co-Q beat down worthy of the event.  Here’s what went down…..


SSH X 20

Hillbillies X 20

Monkey Humpers X 20


Mosey to the speedway and partner up for  an MJ sponsored Dora

PAX 1 runs suiciceds while PAX 2 exercises

100 hand release merkins

200 Bobby Hurleys

300 Mountain Climbers

YHC takes over and we mosey to the basketball court

take turns 1 minute sets plank and wall sit

mosey to the hill out back for 11’s

BBSU up top and Burpees at the bottom #crowdpleaser

indian run back to the flags

MARY – Flutters x 25 IC


Need PAx to sign up to Q for the new site Qs a time PF, GS, and TOT

5k at Hillcrest 8/4 Spinx Run Fest end October

COT / Prayers

Ice Man’s co-worker with heart issues, F3 Wilson, Andrew Brunson, YHC’s sister Mellissa, Church’s friend Ben Colter, Obama – job search,

Was an honor to lead this AM and I look forward to the year ahead and tthe h support you all give – thanks again for being there with me in the gloom for the past 2.5 years


My new favorite app: Deck of Death

The PAXShortBarrel, Church Lady (r), Cheese Steak, (double r), Deflated, Nature Boy (r), ATM, Euclid (hate), Pythagoras (r), YHC. Run Nerds: Mint Julep, Benign, Whisper (r), Road Trip
Workout Date06/02/2018
A.O. Pitchfork

Since YHC was “freed to lead” this Saturday morning workout by my fellow PAX Friday, I decided to break out the ol’ Deck of Death.  After dropping a hard elbow to the fart sack, YHC went looking for the cards.   Turns out the 2.0’s must have had a need for all the face cards in the only deck I could find, because they we absent from the deck and I couldn’t let my good buddies down and bring a deck without royalty.  But guess what- they have an app for that! 3 quick taps of the screen and voila – a Q was born again!  8 other PAX and a few runnerds showed up to see what YHC had in store.


SSH X 25

Monkey Humpers X 15

Hillbillies X 20


Mosey to the speedway for the deck of death experience.

Spades = Burpees

Clubs = Merkins

Hearts = BBSU

Diamonds = Squats

4 cards (or whenever Church Lady started running) and take a lap. Repeat 13x

For those counting, we did 104 of each exercise, and got 1.7 miles. Well,there was speculation the app had an affinity for spades so maybe we did more burpees. And maybe Team Dessert did less.  Only they will know.


Flutters X 20



ANNC – Need PAX to step up and Q.  Seriously, it’s not that hard especially when they make an app like the deck of death.   Be there for your brothers.

PRAYERS – Pythagoras’s daughter, Cheese Steak’s mom, F3Wilson, YHC’s Aunt Tammi, Andrew Brunson

I enjoyed it men.  See you next time.  Enjoy the sun this weekend.


Pearls on Cinco de Mayo

Q.I.C.Pine Tar
The PAXWhisper (respect), Cheeses Steak (double respect), Pet Stain, Coccoon, Bambi, Look Out Below, Church Lady (respect), YHC
Workout Date05/05/2018
A.O. Pitchfork

8 PAX defeated the gravitational pull of the fart sack and came out to Pitchfork for some pearls on a string.  2 PAX tackled Moore Red for a pre-run, one of which manned up and joined the Q, the other went home and cleaned the blinds (or maybe they had soccer).  Oh and 1 of 8 got his slow run in while we worked out and joined us when the pearls didn’t look too tough

YHC shared some recently learned facts about Cinco de Mayo, including the fact it is not actually Mexico’s Independence Day- which is actually Sept 16.  Don’t let that effect the number of tacos and margaritas you slam later today

Mission – perfectly stated

Disclaimer – ametuer at best – don’t hurt yourself


SSH X 30

Hillbillies X 20

Monkey Humpers X 15


Pearl #1 – Start off with 11’s – muscle ups on the wall and BBSU.  This brought confusion as the PAX were promised Pearls on a String……not too worry, we dispatched from the flags and moseyed into Spaulding Farm for some fun.

Pearl #2 – 10 burpees / min for 5 min   YHC was trying to help Bambi get half his 100 in for the day, and make up for being 13 short of 200 yesterday.  Little did YHC know Bambi got his 100 for today before the workout.   Mumble chatter all but. ceased and Bambi got some more extra credit.

Pearl #3 – Tabata time – flutter kicks 60 sec on / 20 sec off repeat 4x

Pearl #4 – Tabata again this time with squats.

Pearl #5 – meet at bottom of Hillary.  PAX split into 2 groups.  While one group runs up Hillary, other group does merkins  AMRAP.  Backpedal together up Hillary and mosey back to flags.

Mary – Capt Thor up to 5

ANNC – Warrior Fund 5k and Mud Run on 19th.

COT – prayers for my aunt Tammi for good healing from brain surgery, Whisper’s friend missionary overseas to find some fellowship to make the mission easier on the family, Cheese Steaks mom is in hospice, Andrew Brunson, praise for Pet Stain being off the Copenhagen, praise for LOB’s youngest who has battled Multiple illnesses this last week and doing much better

was an honor to lead you gentlemen this morning.  Enjoy your weekend.

He’s not playing with a full deck…..

The PAXCheese Steak (double respect), Whisper, (respect), Live PD, YHC (Also, rucking from PF this AM - Mint Julep, ATM, Road Trip, LOB, Thumper, ShortBarrel)
Workout Date02/10/2018
A.O. Pitchfork

YHC and 3 other PAX decided to jump out of the fart sack and head into the rainy gloom to try their hand at counting cards.  While the ol’ Deck of Death surely put a hurting on us, we were not quite dead at the end and lived to fight another day.


SSH x 25

Windmills x 20

Merkins x 10 OYO

Imperial Walker x 25


Mosey to the dry confines under the canopy at the front of the school, press play on the music (much better this time for those that were present for my last Q), Live PD cut the cards, and we began.

Exercises were – Burpees, Monkey Humpers, Lunges (double count), and BBSU.  Take a lap around the big loop after every 4th card.  Things warmed up quickly and the PAX were breathing heavy in the morning mist.  Fortunately for the PAX, YHC doesn’t play with a full deck and we were somewhere around 48 cards when time – and the deck – ran out.

MARY – American Hammers x 20 IC, Merkins x 15, Flutters x 20 IC.

ANNC – 7 weeks til P200.  2 weeks til Swamp Rabbit half marathon

COT – Whisper’s Friend Lynn, marriage trouble, Church Lady’s friend Roxanne battling cancer, Ponch’s father-in-law, Drake (my Lil’ Brony’s son)

Pleasure to lead this morning gentlemen!

You’ve Lost That Lovin’ Feelin’

The PAXSoccer Mom, Mint Julep, Deflated (Respect), My Two Dads, Lt Dangle, NYOPT, Nomad, Easy Bake, One Direction and YHC
Workout Date01/19/2018
A.O. Pitchfork

10 PAX Braved the 24 degree cold and showed up to have their feelings trampled by YHC.   My Two Dads even brought 25’s to the party…..#PEDtestneeded…..Then YHC let the music play, and things got groovy.  Well that’s debatable but it was cold and we needed to get busy so here’s what went down –


SSH x 25 IC, 5 burpees OYO, DonQuixote x 15 IC, 5 burpees OYO.  Mosey to Speedway


Bit of a steel from an old Easy Bake work out – basically 9 round tabata, 1 minute on, 30 seconds off.  Rounds were:


OH Press

Goblet Squats

American Hammers (with weight)

Tricep Extensions


Calf Raises on the curb


Lap around the speedway

We made it through 2 and 1/2 cycles of the above.  Muscles twitching, we moseyed back to the flags


Flutters, IC x 20.  BBSU x 20 OYO

ANNC – One D’s 5yr anniversary Q at Golden Strip Tuesday (fun was promised), SwampRabbit Convergence for 5yrs in upstate at Legacy on Feb 3.  Need driver for P-200


Praise – YHC’s Aunt Tammi – brain tumor removed successfully

Prayers – Soccer Mom’s sister in law – MRSA, fallen officer and family in York, all of our public servants and Armed Forces.

Was a pleasure to lead this AM gents.  Maybe next time I can figure mix in some Barry White to make the mood complete.  Have a good weekend.  SYITG

The PAXSoccer Mom, Deflated (respect), Road Trip, Nomad, Bambi, Mint Julep, Whisper (respect), Hulk Smash (respect), zsticky Willy, Benign, Peekaboo, Hot for Teacher, My Two Dads, Lt Dangle, Goose Egg, Run Off, NYOPT
Workout Date12/01/2017
A.O. Pitchfork

Rock Around The Clock

18 PAX gathered in the gloom for the two year anniversary beat down by YHC.  Two shall be the number of the counting, and the number of the counting shall be two.  Actually, the only thing resembling 2 was that we started and ended with two laps….the rest was just miserably fun.

Mission: been doing it for 2 years,  not time to screw it up now.

Disclaimer: still amateur. Do not hurt yo’ self


2 laps  trying to see if we can make sure Church Lady does some SSH……no show

Smurf-jacks x 20

Windmills x 20

Merkins x 10 OYO


Mosey to speedway……12 stations…….with exercises between each

Reverse lunge x 20 single count, bear crawl with weights to next cone

Kettle Bell swings x 20 single count, bear crawl

BBSU x 20 with weight, walk and cul to next cone

OH press x 20 walk and curl to next cone

Jump over your weight x 50 bear crawl

Goblet squats x 20 with both weights, bear crawl

Merkins x 20 walks and curl

Over the shoulder  catch x 20 walk and curl

Manmakers x 10 #crowdpleaser, bear crawl

American Hammer x 20 bear crawl

Clean and press x 20 walk and curls

Curls x 20 mosey back to start

4 more stations of overhead press, merkins, bbsu, and something else I can’t remember.   Head to the wall for Wondebra x 10 IC   That sealed the deal for most PAX, and time was running just short, we headed back to the flags


Heavy Freddies x 20

LBC’s x 20 IC

D-u-n Dun

ANNC – grinch 5k in Acadia, Ghost Flag has been in PF possession for a long time.  Christmas Party 12/21  sign up and pay Padre.  PAX need to step up and Q

PRAYERS – Drake, Deflated’s friend in FL, Peekaboo’s mother in law

Thank you men for being there in the gloom for me and for each other.  The last two years has been up.lifting for me and I’ve gotten to know many HIM I may not have ever encountered.  You are all an inspiration in many different ways.  It was a pleasure to lead this morning