Head and Shoulders, Knees and Toes!

  • Workout Date - 02/03/2014
  • Q In Charge - Squeal
  • The PAX - Montross, Rusty, Sanchez, Beavis, Seal, Inspector Gadget, Squeal (YHC)
  • AO -

7 PAX braved to cold for a beautiful morning to sing the old childrens tune, “Head and Shoulders, Knees and Toes!”


25F, calm wind, CLEAR…stars were beautiful

Warm Up:

Smurf Jacks x 15 IC

Hillbillies x 15 IC

Goofballs x 15 IC

Groiners x 10 OYO

Mosey to Basketball Court (grabbing a couple bricks from Sanchez’s brick truck on the way) and partner up for…

The Thang:

Partner circuit:

  • Partner Derkin x 15, flapjack
  • Partner Legthrow x 15, flapjack
  • Partner Plank Hand Slaps x 15 (DC)

I told the PAX that I surely smoked their heads with the bizarre warmup…now it was time for Shoulders, Knees, and Toes.

Ark Loader Dora 2-3-4

200 x Shoulder Presses with bricks, 300 x Squats with bricks, 400 x Calf Raises standing on the bricks

While partner is exercising, Bear Crawl to half court, Crab Walk to end line (switching between forward and backward each time), and SPRINT back (not much running today, so I told the PAX to make the most of it and REALLY sprint).

Some PAX finished about 80 ahead on the calf raises, so we all knocked out the last 80 calf raises together.

Repeat Partner circuit:

  • Partner Derkin x 15, flapjack
  • Partner Legthrow x 15, flapjack
  • Partner Plank Hand Slaps x 15 (DC)

PAX Circle at halfcourt:

Guantanamo: PAX on six, in “V-Up” position with legs extended at about 45 degrees.  First man in middle throws the others legs down, going around in the circle, while they try to keep them from hitting the ground…similar effect to partner leg throws with the resistance of waiting the rest of the time with legs up.  When first man is done, he gets down, the next gets up and throws legs, until all have gone.

Wave Pusharama: PAX in plank position.  Go around the circle one at a time going down, pushing up, and returning to plank.  Each did 3 merkins.

Wave “Down and Hold” Pusharama: PAX in Down and Hold.  Go around the circle one at time pushing up, returning to down and hold.  Each did 3 merkins.

Repeat Guantanamo/Wave/Down and Hold Wave.

Audience Participation Circle of Suck:

PAX circle at halfcourt.  First man sprints 1 lap around basketball courts and shouts an exercise for the PAX to do AMRAP until he returns.  Repeat until all PAX have run.  Use bricks on all the exercises that we could.

1 MOM:

Dolly x 25 IC

6 Inches

Rosalita x 20 IC


Tankyard Sunday edition is LIVE.  Officially added to SwampRabbit calendar and Google Q Calendar.  We WILL need Q’s for this one and this is a great time to try new ideas.

Drifter 6k trail race at Conestee: Saturday, February 7, 0900:  Check the preblast.

NailPop (F3 Columbia) Q at The Station on Thursday 2/12.  Swamprabbit PAX will probably drum up some money to help with his son’s medical expenses.  Praise for his son’s recovery.


Squeal’s daughter adoption…court tomorrow

Squeal’s inlaws…wife lost both grandmother and great grandmother on Friday

IG’s friend who fell and busted up his arm.


Other Observations:

  • Realized after I left we didn’t even do a name-o-rama…my bad gents…that’s where the “Head” came in to the workout…mine was smoked!
  • There were a lot of planes flying over this morning…4 or 5 by my count.  Seal remarked that at the Powderkeg we would have done 10 burpees for each.  YHC reminded him we were at the Tankyard.
  • Only a few Big Boy Situps during the Audience Participation portion…I think the Tankyard’s saddle sores from the Flay/Zoila/Zoila BigBoySitup Dora-thons of last week are finally healing up.
  • Good work today gentlemen.  It was an honor to lead you.

2 thoughts on “Head and Shoulders, Knees and Toes!”

  1. Shoulders suffered the most from this workout. Great work Squeal. And you’re right. The 10 burpee fly-over salute is a powderkeg thang. And we are at the tankyard. So we need a tankyard workout interruption. Like when cars with #scaryclowns come riding through at 5:45 am. Or should I just be glad we weren’t being robbed?

Leave a Reply