Double Ray Lewis & The Pitchfork International Speedway

  • Workout Date - 06/27/2015
  • Q In Charge - One Direction
  • The PAX - ATM, 3rd Base, Hooch, Tannyhill, Sticky, Thumper, The Tickler, Nature Boy, Cool Breeze, Gymboree, Hulk Smash, Whisper, Bambi, Spongebob, Sammy, FNG Two Left Gloves, FNG Church Lady, FNG Stanley Steamer, FNG O-H-(I-O), One Direction
  • AO -

Two SFs were planted as 16 veterans and 4 FNGs resisted the urge to fartsack, despite not knowing that YHC had been challenged on Friday night in Twitterland to “bring the heat”.  My responsibility to these men, in addition to planting, growing, and serving this small men’s workout group for the invigoration of male community leadership, is to never disappoint.  Just remember that!


  • IWs x 15
  • Hillbillys x 15 (IWs where you touch the elbow to the same side knee)
  • SSH x 15

Repeato due to the fact that two guys rolled in during the warmup.  Again, my responsibility to these two was to give them the same treatment.


Mosey to the BB Court and circle up for Ray Lewis!  Yep, you heard me.  52 burpees OYO. Nature Boy overslept and rolled in at this point.  When told what we were doing, he shot me a “are you out of your mind” look.  Get Busy!

SuperMan Banana for 10 count x 3 #makesurebothsidesarecooked

Mosey around the school to the Bus Circle, forever now known as Pitchfork International Speedway (homage to Flay).  Partner up for Partner AMRAP Test Laps for 5 Minutes  4 Circuits total

1). 10 Merkins & 20 Squats x 5 Minutes

Flutters x 11 (courtesy of Cool Breeze)

2). 10 Merkins, 10 LBCs, 10 Squats x 5 Minutes

10 count

3).  10 Merkins, 10 LBCs, 10 Squats x 5 minutes (YHC challenged the PAX to push each other on the laps.  They did not disappoint #closetomerlot

MC x 25

4).  10 Merkins, 10 LBCs, 10 Squats x 5 minutes

Hold 6″.  Make that 12″

I have to say that I saw faces and body language that I have not seen in some time.  If The Tickler is smoked, you did something right!

Mosey back to the BB Court with Hulk Smash as rabbit.  The evil plan had hatched at the beginning of the workout as the mumblechatter revealed that it would be fun to end the workout with:

YEP!  RAY LEWIS!!!! #secondinstallment #askandyoushallreceive

YHC was very clear on guys modifying.  Many did. Some did not!

and yet again, the mumblechatter asked for AB SLICER.

  • MC x 15
  • Flutters x 15
  • MC x 15
  • Low Dollys x 15
  • MC x 15
  • American Hammers x 15

Oh my!  Smoked!! I hope 3rd Base and Bambi are pleased with my effort #raisethebar #yourturn



  • This workout was fluid as YHC had no plan as I was driving to the AO.  Thanks to Flay for the Speedway AMRAP thingy #crownpleaser #eatsatonoftime
  • Cool Breeze reminded us to watch the Sexual Innuendo #puritypolice.  Thanks Brother!
  • 3rd Base can FLAT OUT FLY, Big man or not! #ridiculous
  • Double Ray Lewis SUCKS!  Spongebob reminded us that it is not meant to be easy!
  • Welcome to FNGS:
    • Dennis (Two Left Gloves) – Yep, he brought two left gloves and tore up his hands
    • Bill (Church Lady) – Sings in the Choir at Brookwood and dipped his head in shame when Church Lady was suggested. #itsticks
    • Andrew (Steamer) – Works at GE and says he produced the gas plume we all see from Woodruff Rd.
    • Mark (O-H-(I-O)) – Michigan Wolverine, so, you get it.  The thing is, he has to say O-H (really his F3 name) and the PAX will respond with I-O.
  • Thanks for letting YHC Q.  I was pushed to a whole new level today #ironsharpensiron


  • Prayers for Tebow who has a stress fracture in his left heal #nomoreCC
  • Continues Prayers for 3rd Bases’s Mother.
  • Prayers for Gymboree’s 2.0 for a safe return from her Mission Trip
  • Next Workout at Pitchfork is Tuesday, 05:30. Don’t see a Q yet!





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