A little war paint, a playlist and an actual trophy

16 men gathered in near perfect October weather for an old workout with a few new additions.  First was a little war paint just for fun.  Everyone joined in except for @Vector who was getting his shoes on and @Gump who may have been concerned about an allergic reaction or maybe he was just being difficult.  Disclaimer given and the PAX was off.

While moseying to bus lot the docile tones of AC/DC and Breaking Benjamin filled the air for WARMARAMA:

  • 15 x SHH
  • 15 X IST
  • 10 x Merkin
  • 15 x Cotton Picker


TOUCHDOWN BEATDOWN!  A measured off mock football field was laid out before the PAX at 10 yard intervals with end zones included for a total of 120 yards.  30 minutes was given to complete as many rounds as possible of the following…

  • Bear Crawl end zone and run to each of the next 9 stations with yard lines determining reps
  • 10 Carolina Dry Docks
  • 20 Squats
  • 30 Merkins
  • 40 Lunges (single leg)
  • 50 LBC
  • 40 Lunges (single leg)
  • 30 Merkins
  • 20 Squats
  • 10 Carolina Dry Docks
  • Bear Crawl end zone
  • Run back to the other end zone
  • repeato as many times as possible
    • 240 yards each round
    • 250 reps each round

YHC brought an old boombox for a playlist of exactly 30 minutes…

  • In da Club – 50 Cent
  • Rock ‘n Roll All Nite – Kiss
  • Say Hey – Michael Franti & Spearhead
  • You’re A Mean One Mr. Grinch – Whirling Dervishes
  • Stone In Love – Journey
  • Yeah! – Usher
  • Fire – Jimi Hendrix
  • Watch Me – Silento
  • Blow Me Away – Breaking Benjamin
  • The Messiah’s Hallelujah Chorus – London Philharmonic mercifully signaled the end of workout

Tclaps to several of the PAX for picking up the makeshift field.  Rounds were recorded and are…

  • Alcatraz                4 + end zone (near)
  • Barnabas             4.5
  • Chopper               5
  • Disaster               3.5
  • Glock                    4
  • Google                 5
  • Grinder                 5 + CDD (near)
  • Gump                   1.5 – he would have been faster with war paint!
  • Hammer              4.75
  • Hugo                    5
  • Ironhide               4.5
  • Nanny                  3 + LBCs
  • Pony Boy             4.25
  • Snare                    4 + end zone (near)
  • Thorn                   5 + LBCs  WINNER!
  • Vector                  3 + LBCs

Mosey MARY:

  • 20 x Low flutter
  • 15 X Pretzel crunch
  • 20 x Low dolly

COT and BOM!


  1. Great effort this morning! @Thorn won the day and received the honor of being the first to sign the Touchdown Beatdown Trophy (it’s a football).  Who will be the next to place their name on the sacred pigskin?  Will someone ever complete 6 rounds?  Those questions will have to wait until 2016.  YHC will do a preblast if for no other reason to make sure the trophy shows back up!
  2. The PAX was given a first of it’s kind morality disclaimer.  YHC thought it best to make sure that certain lyrics in the playlist were interpreted in the context of matrimonial interaction.  No need for licentiousness in the gloom.
  3. There may have been others but it did not go unnoticed that @PonyBoy knows how to Whip and Nae Nae.  #MadDanceSkills
  4. YHC is truly thankful for the 2nd F.  70% of pastors surveyed state they have no friends.  Not this pastor!  My time in F3 has been more of an encouragement than I could adequately express here.  Thank you @F3Highlands!
  5. However, we learned that 100% of lawyers have no friends.  So be extra nice to @Glock!
  6. Please remember Emily as she will have a 10 hour surgery today to graft skin.  She is the 1 year old who was burned in the gasoline explosion last month.

Always an honor to lead the PAX!


8 thoughts on “A little war paint, a playlist and an actual trophy

  1. Gump

    @Alcatraz I hate prop workout, HATE… however yours is the exception! The thought and planning that went into this morning was awesome and it was just amazing that you did not #chowderize the instructions, which is the main reason why I hate prop workouts.

    The pax went out of the chute strong to best @Koolaid’s previous time, and I think they did it.

    Great disclaimer about the music and just shows everyone that you are a man of the cloth and one of us normal guys the same time.

    Thanks for being honest and leading us.

  2. McFeely

    @Alcatraz, that sounds like an awesome workout that I missed…. was up late having problems putting a book down (#TheMartian) and when the alarm went off, the #fartsack won.

    Decided I will have to make up today’s slackness by doing my first posting to SkyWalker tomorrow (at least that is my plan).

  3. Grinder

    @Alcatraz- loved the energy that was bursting out of you before we launched! This morning really mixed things up for the pax, nicely done!

  4. Disaster

    Nice workout Alcatraz, thanks. Enjoyed the tunes as well.

    My kids were very impressed with the war paint. My wife not so much.

  5. Alcatraz Post author

    For a $3 investment, the war paint seems to have paid the biggest dividends. @Snare scared his kids according to Facebook.

    I put on a jacket with a hood while cleaning up and then met @Freon at Concord Mills Chick-fil-a. Those young, innocent faces behind the counter weren’t sure what to think of an 1/8 of a ton hooded man with black and green war paint rolling up in their establishment.

    However, I didn’t leave the hood up very long and washed my face in the bathroom before someone with a concealed carry license thought they should be a hero and shoot me. That would have made for a bad day!

  6. The Nanny

    @Alcatraz Was an awesome beatdown. You have directly and significantly contributed to the health of our AO by being willing (and maybe even able) to Q workouts. Our energy, enthusiasm, variety, and overall AO health is dependent on each one of us taking our turn at the helm. T-claps for doing just that.

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