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.