Aversion Therapy for the Seven Deadly Sins

Aversion Therapy for the Seven Deadly Sins

QIC: Starfish

Date: 4/25/2026

PAX: Pony Express, Lemming, Splash, BooBoo, Bulldog, Superfly, Boomerang (WD), Undertow, Burlap, Frostbite (WB), Spamalot, Lamb Chop, Sgt Schultz, Goofy, D-Day, Starfish (QIC)

The Winston-Salem Symphony and Storm Large are performing Kurt Weill’s The Seven Deadly Sins on Saturday night at Reynolds Auditorium.  YHC and his M are season ticket holders so will be in attendance.  To help pre-game for the big show, YHC decided to build a workout (and playlist) around the seven deadly sins.  15 other curious pax showed up to undergo aversion therapy for the seven deadly sins as well.  After a bit of a cluster at the launch where we had to all move our cars to make way for the community yard sale in our normal launch spot, we got going at about 0702.  (As @Goofy pointed out, the guy in charge of the community yard sale should have let us keep our cars there as it made it look a lot more happenin’ with our cars there than the empty parking lot he ended up with.  #Marketing.  Didn’t hear whether @Lemming concurred with the banker and the accountant on this idea or not….)

Warm-O-Rama

• SSH x20 IC
• Hillbillies x15 IC
• Whirly’s Got The Clap x10 IC
• Abe Vigoda x6 IC
• Mountain Climbers x10 IC, hold it
• Peter Parkers x10 IC, hold it
• Parker Peters x10 IC, hold it

Mosey to Lido Deck.

The Thang, Part 1:  Pride

Definition:  Excessive love of self.  Considered the root of all other sins.

Upper Body Muscular Pride:

• Dips x10 OYO
• Derkins x10 OYO
• Diamond Merkins x10 OYO
• Irkins x10 OYO
• Rinse and repeat for a total of 6 minutes

Mosey to rock pile.

The Thang, Part 2:  Greed

Definition:  Excessive attachment to earthly goods or desire for gain.

Can’t Get Enough Reps:

• Curls x5 OYO
• Thrusters x5 OYO
• Bent Rows x5 OYO
• Cusack Lap around the circle
• Curls x10 OYO
• Thrusters x10 OYO
• Bent Rows x10 OYO
• Cusack Lap around the circle
• Curls x15 OYO
• Thrusters x15 OYO
• Bent Rows x15 OYO
• Cusack Lap around the circle
• Keep escalating by 5 each round for a total of 6 minutes.

Mosey to wall.

The Thang, Part 3:  Sloth

Definition:  Spiritual laziness, apathy, neglect of duty.

Static and Slow:

• Wall Sit for 60 seconds
• Balls To The Wall for 60 seconds
• Plank for 60 seconds
• Copperhead Slow Squats for 60 seconds
• Copperhead Slow Merkins for 60 seconds
• Wall Sit for 60 seconds

Mosey around corner of building to base of driveway.

The Thang, Part 4:  Envy

Definition:  Sadness or jealosy at another’s prosperity

Partner Work/Wanting to Trade Places:

• Partner A AMRAP Merkins while Partner B runs to road and back
• Flapjack
• Partner A AMRAP Squats while Partner B runs to road and back
• Flapjack
• Partner A AMRAP LBCs while Partner B runs to road and back
• Flapjack

Mosey to tennis courts.

The Thang, Part 5:  Anger

Definition:  Uncontrolled wrath or desire for vengeance

High Intensity Intervals:

• 10 Burpees OYO
• 20 Jump Squats OYO
• 20 Mountain Climbers OYO
• 10 Plank Jacks OYO
• Run to fence and back
• Rinse and repeato for 6 minutes

Mosey to painted rock.

The Thang, Part 6:  Gluttony

Definition:  Overconsumption or misuse of food & drink

When We Eat Too Much and Drink Too Much We Become BLIMPS:

• Run to first island
• Burpees x2 OYO
• Run to second island
• Lunges x4 OYO
• Run to third island
• Imperial Walkers x6 OYO
• Run to fourth island
• Merkins x8 OYO
• Run to fifth island
• Plank Jacks x10 OYO
• Run to flagpole/planter
• Squats x12 OYO
• Make the turn
• Run to first island
• Burpees x12 OYO
• Run to second island
• Lunges x10 OYO
• Run to third island
• Imperial Walkers x8 OYO
• Run to fourth island
• Merkins x6 OYO
• Run to fifth island
• Plank Jacks x4 OYO
• Run to painted rock
• Squats x2 OYO

Mosey back to traditional launch spot

The Thang, Part 7:  Lust

Definition:  Intense or disordered sexual desire

Lust for Life:

• Alabama Prom Dates x10 OYO
• Pickle Pounders x10 OYO
• Monkey Humpers x10 OYO
• Carolina Dry Docks x10 OYO
• Rinse and Repeato for a total of 4 minutes

COT/BOM:  YHC took us out

FIN.

NMM

@LambChop, @Burlap and @Boomerang heeded the pre-blast call to gather at 0655 and soon thereafter the cars kept pouring in.  But then the cars had to pour out and relocate to kindly make room for the community yard sale, which threw @SgtShultz (#Kotters) as he was making his triumphant return to Purgatory.  #DontCallItAComeback.  We regrouped and started a couple of minutes late but generally got back on track.

YHC is hoping the symphony concert tonight is a bit more enjoyable than what we did out there this morning.

@Lemming was disappointed that YHC’s playlist was not quite as in synch as we had hoped/planned.  The plan called for the music to line up well with the particular deadly sin at each stop.  But due to our aging and slowing pax, the transitions between stations took a bit longer than planned.  So, we ended up getting a preview of each deadly sin as we were wrapping up each stop and/or making our way to the next stop.  YHC thinks it still generally worked.

@D-Day tried to EH the guy in charge of the community yard sale.  But instead, we had to relocate our launch spot.  #AForEffort

@BooBoo was on time.  Possibly aided by the 2 minute relocation drill.

@LambChop did some research on Storm Large and is seriously considering becoming a symphony season ticketholder.  His research also discovered that Ms. Large is 59 years old, although some of her equipment might not be quite that old. #IfYouKnowWhatIMean

@Frostbite was the #WarBaby by a mile and did take the opportunity to point out how old the Purgatory pax have gotten during COT.

@Superfly, @Bulldog @Undertow seemed pleased with the aversion therapy and with the sufficiency of the workout.

@Splash and @Spamalot have a big golf match with their Ms later today.  Not sure whether the teams are BoyBoyGirlGirl or BoyGirlBoyGirl.  #HitEmStraight  @Spamalot earned extra points for naming the band when Godsmack came on.  @Splash was particularly enthused by the last minute inclusion of Depeche Mode on the playlist.

Speaking of the playlist, here it is:

• It’s Hard To Be A Saint In The City (Bruce Springsteen)
• The Seven Deadly Sins (Live) (Flogging Molly)
• Pride (In The Name Of Love) (U2)
• Pride and Joy (Stevie Ray Vaughan)
• Just Can’t Get Enough (Depeche Mode)
• Greed (Godsmack)
• Lazy Afternoon (Rebelution)
• Sloth’s Revenge (Dirty Heads)
• Jealous Again (The Black Crowes)
• Envy (Sparkbird)
• Prelude/Angry Young Man (Billy Joel)
• Angry (The Rolling Stones)
• Too Much (Dave Matthews Band)
• Gluttony (Buckcherry)
• Lust For Life (Iggy Pop)
• LUST. (Kendrick Lamar)

1.85 miles on the Garmin.  523 calories burned.  Primary benefit:  Sprint (Anaerobic).  Aerobic 3.4/5.  Anaerobic 3.3/5.  Exercise Load 218.

Thanks for the honor and privilege of leading this morning.

Sound off in comments on any feedback or constructive criticism and/or whether we should repeat this one next week at Alcatraz….

Your friend,

Starfish