Good Ones Play Hurt
QIC: Frostbite
Date: 11/04/2025
PAX: @Tarzan, @Mutton (WD), @Spicoli, @Zephyr, @HotDish, @Frostbite (QIC, WB, YHC)
What a beautiful evening to get a good workout in. YHC had the keys to the only evening AO in all of #DashPaxLandia and wanted to bring it.
One quick problem – YHC twisted his ankle on the trails this Sunday trying to keep up with @Burns and @TaxBreak. Immediately, I knew I was done and started the long journey back to my car. Solo. I hobbled, I hopped, I crawled. 2 miles. #RunningIsStupid. The swelling and bruising were immediate – YHC threw on the trusty boot from a prior foot injury 4 months ago and got through the weekend #WeekendWarrior. I really just wanted attention at church and for someone to notice me.
Not too much sympathy from the M – “Well running in the dark is stupid,” “I told you to be careful,” “Did you not have a light?” – Yeah yeah yeah… all things I know.
Anywho – Your boy was feeling a bit discouraged coming into the week but luckily, I had the Q to force me to not get fat. YHC concocted a plan that would make #TRQ and #Parliament proud – no running but keep the heart rate up. Here is how it went:
Music On
Warmarama:
IST x 10 IC
Hillbillies x 10 IC
Helicopters x 10 IC
Whirley’s x 10 IC
Abes x 6 IC
Copperhead Squats x 10 IC
Arm Swirleys F/R x 5 IC
OH Claps x 5 IC
Moroccan Night Clubs x 5 IC
YHC thought we would mosey onto Moore Elementary where it is usually more lit, but actually the newly paved parking lot at launch worked just fine for what we needed. We stayed put.
The Thang 1: Del Brown
- 10 Wide Merkins OYO
- Crab Walk to Middle of Parking Lot
- 10 Diamond Merkins OYO
- Crab Walk to Starting Line
- 10 Wide Merkins OYO
- Crab Walk to Middle of Parking Lot
- 10 Diamond Merkins
- Crab Walk to Starting Side of Parking Lot
- 10 Wide Merkins OYO
The Thang 2: Jack Webb
- 1 Merkin OYO
- 4 Jack Reachers OYO
- 2 Merkins OYO
- 8 Jack Reachers OYO
- 3 Merkins OYO
- 12 Jack Reachers OYO
- 4 Merkins OYO
- 16 Jack Reachers OYO
- 5 Merkins OYO
- 20 Jack Reachers OYO
- 6 Merkins OYO
- 24 Jack Reachers OYO
- 7 Merkins OYO
- 28 Jack Reachers OYO
- 8 Merkins OYO
- 32 Jack Reachers OYO
- 9 Merkins OYO
- 36 Jack Reachers OYO
- 10 Merkins OYO
- 40 Jack Reachers OYO
The Thang 3:
- Partner Up
- Partner A AMRAP. Partner B IST. Flapjack
- Rnd 1: Sumo Squats x 25 IST
- Rnd 2: Alabama Prom Dates x 50 IST
- Rnd 3: Monkey Humpers x 75 IST
- Rnd 4: Calf Raises x 100 IST
The Thang 4: LT Dan
- 1 Squat OYO
- 4 Lunges OYO
- 2 Squats OYO
- 8 Lunges OYO
- 3 Squats OYO
- 12 Lunges OYO
- 4 Squats OYO
- 16 Lunges OYO
- 5 Squats OYO
- 20 Lunges OYO
- 6 Squats OYO
- 24 Lunges OYO
- 7 Squats OYO
- 28 Lunges OYO
- 8 Squats OYO
- 32 Lunges OYO
- 9 Squats OYO
- 36 Lunges OYO
- 10 Squats OYO
- 40 Lunges OYO
The Thang 5: Captain Thor
- 1 WWII Situp OYO
- 4 American Hammers OYO
- 2 WWII Situps OYO
- 8 American Hammers OYO
- 3 WWII Situps OYO
- 12 American Hammers OYO
- 4 WWII Situps OYO
- 16 American Hammers OYO
- 5 WWII Situps OYO
- 20 American Hammers OYO
- 6 WWII Situps OYO
- 24 American Hammers OYO
- 7 WWII Situps OYO
- 28 American Hammers OYO
- 8 WWII Situps OYO
- 32 American Hammers OYO
- 9 WWII Situps OYO
- 36 American Hammers OYO
- 10 WWII Situps OYO
- 40 American Hammers OYO
2 Minutes of Mary:
Mutton Crunch x Penguin Crunch x 5 HR Merkins
TIME!
NMM:
We welcomed @Tarzan back into the evening crew – dude is a beast and loved the new pavement in the AO. He asked where all the OGs were at – looking at you @Rudolph, @Influencer, @Rose!
@Spicoli was on #SpicoliTime but crushed the workout – it’s easy when it is only 30 minutes! He also double downed so mad props to that!
@Zephyr was another double downer. He visited #Flatline for the first time yesterday AM and breezed through the evening portion.
@Mutton was happy there was no running. Yup, you heard it here first.
@Hotdish was very confused during the LT Dan portion – isn’t LT Dan just one exercise? #Cobains – BEAST, though and crushed the workout.
Announcements:
Backyard Ultra
Thanksgiving Day Convergence – TRQ!
Veterans Day Convergence – THIS THURSDAY – TheDistillery
Prayers:
All the Ms and MIL going through their struggles
Rollback and his M as they are in Minnesota for a shoulder surgery
Grief and Mourning during holiday season
YHC took us out – thanking the skyQ for F3 and the good we bring each day.
All the love,
Frostbite
