First we must Crawl!

  • Workout Date - 10/03/2023
  • Q In Charge -
  • The PAX -
  • AO -

7 posted for a short-notice, impromptu smack down in the morning gloom!


  • IW x 20
  • SSH x 30
  • Bicycles x 20

Mosey to Falls Park

  • Sprint across Liberty Bridge, mosey back
  • Down the steps to “The Hill” for Pain Stations.  Bear Crawl the hill, Swipers x 5 at the bottom.  Repeat Twice more.  Smoke!
  • Head back up the stairs to the circle for Stupid Ring Run (Each PAX holds 6″ while each guy takes turns running around the circle)
  • Back up to Main St.

Mosey down to the River for:

  • Joe Hendricks #2 x 3

Mosey over Bridge to the Amphitheater for Pain Stations x 3 (3 Sets)

  • Decline Side Plank Walk
  • South Cack-o-Lacky Subway (3rd set done on the CONCRETE stage)
  • Encore Stage performance of The Dragon Walk

Partner Up! for Joe Hendricks #1 x 5.  Flapjack


  • Circuit sets of 8 count flutter, bicycles, dolly’s, LBCs, and Rosalitas x 6


  • It is pretty clear that The Peace Center is THE BOMB!
  • 7 PAX is impressive for an impromptu, unscheduled workout, especially after 13 posted yesterday.
  • The goal was to smoke everyone and I think mission accomplished
  • We continue to EH guys for the BRR.  We need checks ASAP as rosters are due in early August.


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