Vest Friendly Workout

Vest Friendly Workout

QIC: Slowpitch

Date: 01.19.2026

PAX: @Adobe, @Cruiser (EC Run, Vest), @Subfloor, @Rollback (EC Run, Vest), @Wahoo (WB), @Singing Cowboy (EC Run, WD), @Zephyr (EC Run, Vest), @Sea-Man, @Slowpitch (Q, EC Run, Vest)

As 5 PAX got out of their car for an EC Run, we all said the same thing “Man, its cold out here” and yes, it was a cold one this morning. But, the cold didn’t stop the PAX from coming to work, and working hard, under the beautiful lights of Village Idiocy.

Today’s playlist was Calvin Harris Radio on Spotify…..Not a single Calvin Harris song was played.

Warmup:

Side straddle hops, abe vigoda, whirley with a clap, toy soldiers, and arm swirlies.

The thang: 

After a quick warmup, the PAX moseyed over to the lower lot where we all grabbed a rock. The rocks were frozen together, and it felt like I was living in the movie “The Sword in the Stone” trying to get pick up said rocks. We gathered in a straight line and knocked out the thang:

• Round 1: 45 seconds on, 15 seconds off
  • Squats
  • Alternating Lunges
  • Monkey Humpers
  • Zebra Butt Kicks
  • Lateral Rock Jumps

After each round, the PAX had 30 seconds to regroup and then:

• • 5 burpees
  • 25-foot sprint/run
  • 5 burpees
  • 50-foot sprint/run
  • 5 burpees
• Round 2: 45 seconds on, 15 seconds off (with our rocks)
  • Curls
  • Overheard Triceps Extension
  • Overhead Press
  • Front Raise
  • Thrusters

30 seconds to regroup and then:

• • 5 burpees
  • 25-foot sprint/run
  • 5 burpees
  • 50-foot sprint/run
  • 5 burpees

• Round 3: 45 seconds on, 15 seconds off
  • Merkins
  • Carolina Dry Docks
  • Shoulder Tap Planks
  • Mike Tyson
  • Hand Release Merkins

30 seconds to regroup and then:

• • 5 burpees (OMAHA! We took this out for this round)
  • 25-foot sprint/run
  • 5 burpees
  • 50-foot sprint/run
  • 5 burpees

• Round 4: 45 seconds on, 15 seconds off,
  • Side Straddle Hops
  • WWII
  • Freddie Mercury
  • American Hammers
  • Elbows 2 Hands Plank

30 seconds to regroup and then:

• • 5 burpees
  • 25-foot sprint/run
  • 5 burpees
  • 50-foot sprint/run
  • 5 burpees

After 4 rounds we had a little time left over so I had some of the PAX choose a number between 1-20

• 15 – Hand Release Merkins – 45 seconds on, 15 off
• 3 – Monkey Humpers – 45 seconds on, 15 off
• 1 – Squats to finish – 45 seconds on, 15 off

Announcements

• Wahoo has Parliament tomorrow 01.20.2026
• Don’t forget your stickers if you post at VI
• Slowpitch has WIB on Thursday
• Abobe has Mayhem on Wednesday
• Sea-Man has Alcatraz on Saturday (he says its going to be fun)

Prayers

• Zephyr – Wife’s grandma passed away over the weekend
• Rollback’s M progression in the right direction and praying over the cultures coming back to be positive results.

nmm

• Adobe enjoyed today’s workout. He didn’t say much but don’t let the silence fool you, the man is a beast! He also told me that if I show up at Mayhem on Wednesday, he’s calling for revenge.
• Cruiser and I enjoyed a run this morning and discussed everything from football head coaching hires, football over the weekend, and kids driving. I didn’t get the vest off, but I was able to get his hat off mid-beatdown. That must count towards something.
• One of these days as a Q I might make Subfloor sweat. I have never seen someone show up, get the work down, leave and repeat that all weak. Someone needs to check if he’s made from AI or something (yeah yeah, I brought up AI).
• Rollback and Zephyr crushed their morning run and then decided to make my beatdown look like an extra warmup. These guys are strong and they can run far too!
• Wahoo was the inspiration behind the naming of the backblast. Him and Cruiser were chatting as we were doing WWII’s and he said, “So you’d say this is a Vest Friendly Workout” and boom, there’s the title. He also gave us a peak into Parliament tomorrow, sounds……fun.
• Singing Cowboy was the WD this morning but you would have never guessed it. Another man that gets the work down and crushes morning runs. I had the pleasure of some Coffeteria with Cowboy and Rollback and got to learn about his kids and hear stories that I look forward to living one day with my kids.
• Sea-Man is another PAX who comes and gets it done. Not much chatter out of Sea-Man this morning but you know he was working because he was always leading during the burpees and sprints. Sea-Man also gave us a peak into Alcatraz on Saturday and he promises its going to be fun.

Thank y’all for letting me lead today. Great work!