Ladder Fail

Monday, November 19.  Cool, dry, no wind Disclaimer verbally accepted by all. Warm -up: IC - SSH, Grass pickers, Side lunge, Abe Vigodas, Merkins, mountain climbers, and calf stretch. The Thang: Arms and Legs Ladder. Since Thanksgiving is only a few days away, I'll use an eating metaphor to describe the main workout.  Have you … Continue reading Ladder Fail


Friday, Nov. 9, -clear and cold The stars were out and so were nine faithful PAX who verbally accepted the disclaimer. Warm-up: began appropriately with starjacks, Abe Vigodas, grass pickers, huggy bears, leg swings, quad stretch, calf stretch.  Mosey around parking lot with side shuffle, butt kickers, high knees, karaoke, backwards jog, touching the ground, … Continue reading Stars

First Time Re-Tread

Q’d for Dr. Seuss this morning. As this was my first attempt, I borrowed one of his previous lesson plans (only forgot a couple things). If you’re thinking of Q-ing, #CTHT, you’ll get support from the PAX like I did, thanks gang. Disclaimer verbally accepted and we got to it at 5:30, and finished up just before … Continue reading First Time Re-Tread


Friday, Nov. 2, warm with intermittent showers Disclaimer verbally accepted by all.  Followed by some confusion about the cervical region of the spine and the cervix. Warm-up: Neck rolls, trunk rolls, stretching, bending, arm circles.  During mosey to Hamilton Blvd. side shuffle, high knees, butt kickers, touching the ground. The Thang: Run, Arms, Mary.  In … Continue reading R.A.M.


Monday, Oct 22, cool and dry Disclaimer verbally accepted by all. Warm-up:  OYO -neck rolls, trunk rolls, huggy bears, stretching and bending. IC - SSH, grass pickers, Abe Vigodas, Merkins, and calf stretch. Run: jog to Hamilton Blvd. snake run along sidewalk.  PAX discovered where the sidewalk ends (a Shel Silverstein allusion).  Followed by 3 … Continue reading BALLS

Dora, SMT, and blocks

Friday, Oct 19, cool and dry Assuming disclaimer was invoked by Uptown Girl because YHC was late. Warm up: Mosey to north parking lot followed by dealer's choice cadence exercises.  Exercises included Peter Parkers, mountain climbers, shoulder taps, grass pickers, and probably a few others that I missed because I was late.  Also 30 squats … Continue reading Dora, SMT, and blocks

Blimpy Mile

Monday, Oct. 15, wet. Disclaimer extended while we waited for the last minute arrivers.  Accepted by all. Warm-up lap: side shuffle, butt kickers, high knees, bending, jogging, and skipping. The Thang: BLIMPS with a recovery lap.  First round: Burpees, Lunges, Imperial Walkers, Merkins, Squats.  Round 2:  Bonnie Blairs, LBC's, "I get to name it because … Continue reading Blimpy Mile

Four Corners at Faith

08-Oct-2018 Four PAX posted at Faith for the Monday morning start to the week.  The disclaimer was given. Mosey to mid-parking lot for Warm-a-rama: SSH, Abe Vigoda, Grass Pickers, Slow to Fast Mountain Climbers, Peter Parkers The Thang: Four Corners Escalator: travel to each corner of marked-off area to do prescribed exercise/reps, next corner add … Continue reading Four Corners at Faith

Block Party

Oct. 1, cool and dry.  Perfect weather. Disclaimer verbally accepted. Warm-up:  reaching and bending.  Neck rolls, truck rolls, abe vigodas, grass pickers, side lunge, monkey humpers (by request), shoulder taps, Merkins, calf stretch Peter Parkers.  Mosey to south entrance. Movement #1: Punching bag.  Each man got one minute to unload on the heavy bag. While … Continue reading Block Party

Arm Burner

Monday, September 24.  Cool and dry Disclaimer accepted by all. Warm-up: neck rolls, truck rolls, reaching and bending, SSH, Abe Vigodas, Grass pickers, Peter parkers, caf stretch, mountain climbers, monkey humpers. The Thang: Ten arm exercises, reps of twenty with water jugs.  Curls, Back flys, iron cross, shoulder press, chest flys, back rows, skull crushers, … Continue reading Arm Burner

Stair Masters

Sept. 17, cool, dry, perfect for a workout. Disclaimer accepted verbally Warm-up: neck rolls, trunk rolls, stretching, bending, SSH, side lunge, grass pickers, monkey humpers, mountain climbers, calf stretch, and arm circles. During mosey to front steps, PAX completed butt kickers, high knees, side shuffle and karaoke. The Thang: Inspired by the anniversary of the … Continue reading Stair Masters

3 ALARMS @Faith

Friday, 70 degrees, slight drizzle Disclaimer verbally accepted. Warm-up:  neck rolls, trunk rolls, arm circles, leg swings, quad stretch, SSH, grass pickers, monkey humpers, calf stretch, and mountain climbers. The Thang: 3 Rounds of  20 rep. ALARMs.  Arms - shoulder taps, BTTW, crab walk.  Legs - squats, one-footed line hops, Bonnie Blairs.  Abs - flutter … Continue reading 3 ALARMS @Faith

Calisthenics Mission

Monday, Sept. 10, 50 degrees and raining Disclaimer accepted by all Warm-up: SSH, Abe Vigodas, side lunge, grass pickers, arm circles.  Separated into two groups.  Runners went on an Indian run around the church property.  0.0 did jump rope and ab slide. The Thang: Calisthenics Mission: MI theme song music while PAX did high knees.  … Continue reading Calisthenics Mission


September 7, cooler, dry Four new PAX initialed the disclaimer, the rest acknowledged verbally. Warm-up: trunk roll, arm circles, SSH, grass pickers, abe vigodas, merkins, Peter Parkers, mountain climbers.  PAX split into two groups.  Flame took the runners for a lap around the church on the pain train while Dr. Seuss led the 0.0 through … Continue reading T.G.I.F