Tied to a Whipping Post


Title: “Tied to a Whipping Post”

Region: F3 Cross Timbers

AO: #ao_pain_castle_monday_saturday

Date: 2023-12-09

Day: Saturday

Start Time: 0630 CST

End Time: 0730 CST

Q: @Griswold

PAX: @bus @sharkbait @undercover @hardwire @jumanji @sixer @howitzer @dragon @spacehammer 

Count: 10

Temp: 57 Degrees Fahrenheit





30s each, 2x

  • SSH

  • Hit the floor

  • Butt kickers

  • Heismans

  • Zombie kicks



  • Up/Down/up/down/up down

  • Flat back/Left/Right 10,10,10

  • Hurdle Left, Left up/down

  • Hurdle Right, Left up/down


MOSEY to South Parking Lot


  • Atomic Skips

  • Karaoke Left/Right

  • Shuffle Left/Right


MOSEY to the horizontal bars


THE THANG (Tie @dragon to a whipping post)

  • “Jack Webb’s Bar Birthday Party”

  • 1 Burpee, 4 Vertical Rows

  • 2 Burpees, 8 Vertical Rows

  • 3 Burpees, 12 Vertical Rows

  • 10 Burpees, 40 Vertical Rows (Happy Birthday @razr!)


MOSEY to wall



“Activate Cervical, i.e. Posture Exercises”



  • Flappy Arms, 15x, 15x, 10x (40! Happy Birthday @razr!)

  • Ear Touchers, 15x, 15x, 10x (40! Happy Birthday @razr!)

  • Climbers, 15x, 15x, 10x (40! Happy Birthday @razr!)


MOSEY to Startex



“@sparky’s revenge”



  • Pickle pounder, 15x, 15x, 10x (40! Happy Birthday @razr!)

  • Pickle pointer, 15x, 15x, 10x (40! Happy Birthday @razr!)



  • Oblique LBCs, 4 sets of 10 (40! Happy Birthday @razr!)

  • Jane Fonda, 4 sets of 10 (40! Happy Birthday @razr!)

5 Tardy Burpees

2 Good Morning Burpees





Plank up for announcements

1st F

  • 12/8-12/10 Dallas Marathon @gizzard

  • 12/14, Thursday, Expansion PM workout #ao_penitentiary


2nd F

  • 12/14 Pub Crawl


3rd F

  • Praises. For our health, for the health of our families, for our friends, for this group, for our ability to make money, for the amazing weather

SKYQ Videochat

  • “Hey, wow. What a beautiful day you’ve given us. Thank you for the many blessings. Please grow those blessings 10 fold. Grow our love, our peace, our spheres of influence. Grow our relationships with our families. Deepen our understanding of what it means to walk with you. Show people daily your face when they see ours.




Damnit! I forgot my Q Moment. So here it is:


“Our greatest weakness lies in giving up. The most certain way to succeed is always to try one more time.” -Thomas Edison.


Think about that for a moment. 

What does it mean in your life? 

Have you given up on something? 

Have you given up on a job? A hobby? A dream?

Have you given up on someone?

Have you given up on yourself?


You never know how close you are until you look back AFTER succeeding. Nothing is impossible in your life. You just have to keep trying.


One more take-away from the above. Trying one more time doesn’t necessarily mean trying it the exact same way. After all, Edison figured out 2774 different ways to NOT make a light bulb. 


With regard to today’s workout, the PAX are sure of two things:

  1. @razr had a birthday and turned 40 (yesterday)

  2. Jack Webb must have been really hated. 


And, in all seriousness, we had a lot of fun. If you are looking for a great beat down routine, check out all of the various “Webbs” on the Exicon, some are even more daunting and will definitely make an appearance future workouts. 🙂


After the workout, we headed to Coffeeteria where YHC dispensed the new FNG itty-bidy-cindy to all of the men who had been FNGs at some point. If you have been an FNG before, and don’t have a white itty-bidy-cindy, hit me up at the next workout. 

12 Angry Men


Title: “12 Angry Men”

Date: 2023-12-05

Day: Tuesday

Time: 0530

AO: #ao_jakes_revenge_tuesday

Q: @Griswold

PAX: @spacehammer @undercover @jumanji @howitzer @dragon @razr @ironman @fabio

Count: 9


  • Crystal clear skies, 40°F.
  • Gentle SW breeze, 3 mph.
  • Feels like 38°F due to windchill.
  • 50% humidity, comfortable coolness.
  • No rain expected.
  • Low UV index (0), but morning sun can be deceiving.
  • Light jacket/scarf for extended outdoor time.
  • Moderate pollen levels, allergy precautions advised.
  • Moderate air quality.
  • Sunset 5:41 PM.
  • Sunrise 7:24 AM



30s each

  • SSH
  • High Knees
  • Butt Kickers
  • Heisman
  • Zombie Kicks
  • Wood Chopper
  • Run in Place


Stretch O Rama

  • Up/down/up/down
  • Hands to ground/left/right
  • Hurdle left/right
  • Lunge left, alternating hands up
  • Lunge right, alternating hands up


The Thang 1

“Moving mini hairburners”


Repeat 3x

  • Coupon Push Left across Parking Lot
  • Coupon Push Right across Parking Lot




Repeat 3x

  • Coupon Pull Left across Parking Lot
  • Coupon Pull Right across Parking Lot




The Thang 2

“Copperhead Chaos”


Repeat 3x

  • Copperhead Curl 10x
  • Lunge 10x




Repeat 3x

  • Copperhead Press 10x
  • Copperhead Squat 10x




Repeat 3x

  • Skullcrushers 10x
  • Calf Raise, Normal/In/Out 10x



  • Oblique Crunches 60x



Plank for Announcerama


1st F

  • 12/8-12/10 Dallas Marathon @Gizzard
  • 12/14, Thursday, Expansion PM workout #ao_penitentiary


2nd F

  • Coffeeteria a truck
  • 12/7 Men at Work
  • 12/14 Pub Crawl

3rd F

  • Bring shoes for @cousin




QMoment: All PAX express gratitude


  • Healing from the bad
  • Gifts from above
  • Put us on the mountaintop. Protect us. Let us see all of the greatness you have for us.
  • Let everyone see you in us. 

1-2-3 Lead





It would appear that @dragon DOES listen to everything and take notes as indicated by the fact that he remembered the exchange yesterday about the lack of pulling exercises in bootcamps. Today, we cured that. What’s interesting is that because so many of us have been doing this for a while, that even coupon squats are easy. But, when you make a pulling exercise such as pulling a coupon across the payment, it crushes even the strongest PAX. 


@howitzer put up the cones for us today of which YHC is truly grateful for lest we be smashed by the Tuesday 1st of the month trash truck. Luckily, the cones deterred his approach and left us unharmed and unmoved. Thus, always Karen Kone it. That reminds me that we probably need another set to ensure coverage and protection for all of our workouts, including #ao_dark_forest and days when @macgyver or I are not at #ao_penitentary.


An important thang that all Qs should adopt is the practice of the Q Moment. Weave in some words of wisdom near the end of the workout. This can be anything of your choosing: life lesson, words of wisdom, scripture, famous quotes. But, take this opportunity very seriously as in the twilight between a good beatdown and coffeeteria, there exists an opportune time for instruction and shaping. Don’t waste it.


Speaking of not wasting it, our man @howitzer said something that is really important. “When I’m the Q, I no longer think about the workout the night before…I think about it four days before it.” Think about that. @howitzer is expressing something that is profoundly important here for the Qs. Leading is a serious undertaking. It involves planning, testing, reflection, inspection. If you are a Q, do not “Show up, and throw up.” That is, do not plan the workout AT the workout. Spend some time. Write it down. Overplan. Change it up. Reorder it. Make it perfect. There is no pride to be found in, “I’ve been doing this for so long that I don’t need to plan it.” Personally, I’ve been doing this weekly for four years and I STILL write it down. Join me.


Great job today guys. Way to not waste it and seize the day! Good luck out there.