The Two-Way Train

Twelve PAX hit the rails running on this cool and calm morning…


  • Mosey to the backlot, SSH x 20 (IC)
  • Mosey to the upper lot, Cotton pickers x 15 (IC)
  • Mosey to Rehab center back entrance, Air squats x 15 (IC)
  • Mosey to the mall parking lot, circle up
  • 5-stage Merkens – as the name suggests, we did Merkens in 5 stages, beginning with 1) straight-arm plank, 2) halfway to the ground, 3) all the way down but chest slightly off the ground, 4) halfway back up, 5) back up to a straight-arm plank.  At each stage, we held for a 10-count (going around the circle so everyone got a chance to do the counting).  We did 7 sets of these, harder than it sounds.


  • THE TWO-WAY TRAIN: Using the four light posts as our track, we ran a reverse Indian run with two six-man trains opposite one another.  This meant that the lead man had to sprint until catching up with the opposite train.  We did this until everyone had a go as the sprinter.
  • INDIAN RUN AROUND THE MALL: We all lined up single-file in front of the Belk entrance and did a standard Indian Run around the mall.  The back man had to drop down and do 5 Crossfit burpees before sprinting to the front.  We did a full revolution around the mall so the entire 12-man group got a turn as the sprinter.


  • LBCs x 25
  • In-and-outs w/ hold for 1 minute
  • Alternating scissor kicks w/ hold for 2 minutes


  • Pretty manageable group today – not much chatter but not too much whining about the WOD either.  I think we struck the right balance.
  • Some idiot parked his truck on the periphery of our train track during the two-way run.  That apparently wasn’t sufficient so he then moved his truck to the exact center of our track.  A few minutes later his buddy pulled up in a minivan and some nefarious activities commenced.  I made sure to hock a good-sized quid on the bed of his truck during my last pass.
  • The alternating scissor kicks have been known to turn even the toughest PAX into a wheezing, gasping mess.  But today Cupid was really on another level, Deertick compared his panting to labor pains.
  • As always I appreciate everyone for coming out and supporting my efforts as Q.  Especially today, as I know a couple of us weren’t 100%.  Until next time…


Exit 54

1 thought on “The Two-Way Train

  1. Cupid

    Hey – I managed to keep up with your “scissor kicks”. Besides, your shoes are lighter and I haven’t cut my toenails in a while…


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