Bonus day of 2020

Weather: 58 and glorious

QIC:Rowdy and Bing

Pax: Manziel, Lambeau. Bubbles, FIFA, Chili Pepper, Gerkin, ShamWow, Upper Cut, Coach, Trump, Tex, Rowdy, Johnny Vegas, Drake, Mario, Yamaha, Cottontail, Sparky, Recall, Bing

7am struck yet the pre-ruckers of Chili Pepper, Recall, Yamaha and Bing were MIA..clearly they lost track of time and arrived as the disclaimer was being completed.  As punishment, the 4 elected to wear the ruck-sack for the duration of the beatdown. Rowdy on Q for the first 30-minutes:

Mosey out to the Dog Park for COP with high knees, butt kickers, carioca and nur along the way. On tap was the following:

  • SSH x20IC
  • Strawberry Pickers x10IC
  • Merkins
  • Plank Series
  • Pickle Pointers
  • Mountain Climbers

It was time for an indian run back to the echo chamber, with a Navy S.E.A.L. burpee before sprinting to the front of the line.

Upon entering the Echo Chamber, the pax lined up on the side board for a round of 7s with a reverse Burpee (git up) and squats each end.  Next was a round of 11s with LBCs and Carolina Dry Docks.

The baton was handed over to Bing and we took a short mosey over to the court of pain.  First up was a practice on the correct cadence count calling with SSH and Strawberry Pickers.

Today called for 4 corners with an escalator style of exercises.  First exercise was Squats, starting at 5, 10, 15, 20 and ending where you started with 25. This was repeated 4x with a new exercise added:

  1. Squats – Bear Crawl
  2. Squats, Carolina Dry Docks – Side Shuffle
  3. Squats, Carolina Dry Docks, LBCs – Nur
  4. Squats, Carolina Dry Docks, LBCS, Overhead Claps – Run (Overhead claps at 10, 20, 30, 40, 50).

With only 3 minutes remaining, a jailbreak was called and the pax took off for the center circle of the echo chamber, finishing any exercises remaining from the 4-corners session.

The pax pushed hard and endured a complete body beatdown at the hands of Rowdy and Bing and were ready for some serious fellowship at WaWa after COT.

FNGs were named Gerkin (Pickleball player) and Johnny Vegas – from Vegas and is a Banker.


  • GrowRuck Florida – sign up this weekend to guarantee a shirt.
  • Ronald McDonald House Sign up for March 31
  • Sup n Run 5k May 31


  • Praise those who continue to EH new pax into the region
  • Prayers for Ripken and Trane as they carry the load of caretaker for their Ms
  • For Lori and Sarah in kicking Cancers butt
  • Trump and his family purchasing a new home
  • The future Mustard Seed of Danville, PA and DeFib (Nevin Gorki)

It was an honor to share the Q with Rowdy and we strongly encourage those to do the same in the coming weeks!


Bing and Rowdy out!