"THE" Gate

  • Workout Date - 10/03/2023
  • Q In Charge - Longbottom
  • The PAX - "The Floppy", "The Uber", The Mustang Sally", "The Slum Lord", "The Sugar Beach", "The Noonan", "The Billy Ray", "The Donald" (FNG- Seth Henry), and Longbottom
  • AO -

Dark Hot Humid Gloom-  What else do we expect in mid July???


Indian run around block- wait!  circle through AUMC parking lot to pick up late arriving FNG (he will learn).  Finish back at upper parking lot for some continued warm-up

SSH x 25 IC

Deep Lunges x 10 IC

Deep Squats x 10 IC

Workings low and slow x 10 IC

arm circles for Floppy x 2 min.

The Thang

Mosey to Block pile and each pax grab a cement block. Next, head to baseball field.

Jack the builder- (like Jack Webb but do merkins on block and alternate between overhead press and arm curls with the block.)

1 block merkin : 4 over-head block press (on odd count)

2 block merkins: 8 arm curls (on even count)


9 block merkins : 36 over-head block presses

10 block merkins : 40 arm curls

– Stand up for Lt. Dan

1 squat with block : 4 lunges with out block (or with, if you are like Floppy!)

up to 5 and back down

– on your six for some core

LBC x 30 IC

Lt Obl LBC x 16 IC

Rt Obl LBC x 16 IC

Flutters x 20 IC

– grab block and mosey to Rt. field fence and line up for block throws

Throw block run to it and do 5 squats.  Go till you reach the other side of the out field.  Turn around and throw block and do 5 merkins on the way back

– mosey and put block back in its home.

– Indian Run around block and end in upper parking lot.

-Circle up for 3 minutes of Mary

Scorpions x 10 IC each leg

LBC x 20 IC

Dolly’s x 15 IC


Moleskin:  Good work today by the pax, especially our FNG “The Donald” (Seth Henry).  Should be a popular name in pop culture over the next year or two!  Thought we lost a pax on last straight away of the Indian run, but YHC was mis-informed, I think all pax beat me to entrance to AUMC- we are getting stronger!!   Also nice to have a group from the gate make it to coffeteria, could this be the start of a 2nd F tradition???

Prayer for Sugar Beach and first day of new job, for Longbottom’s dad and his continued road to recovery.   Praise for Billy Ray’s wife medical report!

As always, it was an honor and you humble me each time I post!

-LB out

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