Welcome to October

9 people showed up this am, ready to put in some work. It was good to see Geico/Kotter back out in the war zone ready to make himself a better man. Cowtipper (LIFO) and the puppy finally joined/found us mid Dora after a long mosey/search.

SSH x 25

Mosey to “Lighthouse” – Due to the sprinklers, we kept pressing over to SSUMC.

First up.


  • 15 Alternating Shoulder Taps (4 ct. cadence)
  • 10 Tempo Merkins (Down 1,2,3, Up 4)
  • 10 Merkins IC

Captain Thors (1 sit-up:4 American Hammers/Russian Twists/whatever they are) – OYO

  • The goal: [10:40] – each twist counts as 1, as DEMONSTRATED. we got there, but it hurt.

Indian Run to the Sunken Living Room / Library

Derkin N’ Diayes (15, OYO)

  • 5 Count exercise from the Derkin position. One foot to the ground and back up, other foot to the ground and back up, then complete a Derkin. That is 1.

Aiken Legs (In succession, no breaks) – OYO

  1. 20 Squats (hands to the sides, touching the ground, for good form, *Hammerhead*
  2. 20 Box Jumos
  3. 20 Lunges (10 each leg)
  4. 20 Jumping Lunges (10 each leg)


  1. (25) 4×4’s (start standing, arms raised, Burpee into plank position, 4 Merkins, 4 Plank Jacks (is actually supposed to be a mountain climber, oops) return to standing position – that is 1 —– PARTNER runs to other side and completed 20 dips
  2. 200 Squats (hands to side again, etc) —- PARTNER Bear Crawls to other side, runs back
  3. Due to time, 1 round for each partner, Freddy Mercuries while PARTNER Burpee Broad Jumps to the other side.

Circle Around the Flag:

PAX Circles up in a Plank Position which soon turned in to an Elbow Plank due to something HeeHaw said. – One at a time, PAX completes 10 Merkins each, 1 person at a time in succession until everyone has finished their Merkins, finally recover from Plank.


Announcements: There were lots. Main one is Manna House this upcoming Saturday.  Also, multiple Food & Wine Events throughout the week, Thursday, Friday, Saturday. Jekyll Under the Oaks 5k, 10k, Half-Marathon Saturday AM. Twinkletoes mentioned something about a movie, possibly tomorrow night. Hammerheads Baby, Atticus,  sign up to Q a meal plan for him and the M and the 2.0 and the 2.1

Prayers: Sophie, Ribeye (Woz’s Kid, broke a bunch of stuff, surgery went well), Everyone involved in Las Vegas, Etc.







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