09-15-2026•Q Picasso
PAX
PicassoPocahontasPorkchopPotsie
Two mile trail run with beatdown along the way.
Beatdown
Warmup
Huggy bears, grass pickers, plank, calf stretches, best stretch ever, 4 motivators.
The Thang
Trail run. 20 incline merkins, 20 dips, Indian run across the Black Bridge, lunge walk down hill. 20 calf raises 20 lbc, 20 decline merkins, Indian run back across the Black Bridge. Then we got the blocks and started with Capone's. A capone is when you form a plank line and pass a cinder block between the plank line then do 5 merkins. Then slide the block back and do 5 more merkins. Our next exercise was a ww1 sit-up with a block with a shoulder press. Next we partnered up and did a shoulder tap plank.
Mary
21 one legged wife blazers, 20 Freddie Mercury's, 20 hammers.
09-12-2026•Q Potsie
PAX
PocahontasPorkchopKlingerSmokestackPotsie
It was a beautiful morning for a beatdown. It was great to see Klinger and Smokestack showed up at 7:55 for a little Mary!
Beatdown
Warmup
SSH, Toy Soldiers, Alt Side Lunges, Grass Pickers, Monkey Humpers, Spider-Man Mtn Climbers, Plank Jacks
Mosey to the shovel flag
The Thang
Round 1 – Strength
With coupon:
• Squats x 20
• Bent Over Rows x 20
• Block Press (bench press on ground) x 20
• Curls for the Girls x 20
Bear hug carry to the playground
⸻
Round 2 – Chest + Core
• Coupon Crucible- block curl straight into an overhead press and then slowly (3-5) count to lower the block into starting position.
• Merkins (no coupon) x 20
• American Hammers (no coupon) x 20
• Big Boy Sit-Ups x 20
Rife carry to the basketball court
Round 3 – Power & Hips
• Kettleblock Swings x 15
• Wife pleasers x 15
• Overhead Press x 15
• Block Lunges x 15 IC
Farmer carry to the shovel flag
⸻
Round 4 – Finisher / Shoulder Smoke
• Colt 45s (15 low curls / 15 top curls / 15 full curls)
• Block Hold Overhead x 60 seconds
• Overhead presses 15
Mary
Flutter kicks, LBC, Mike Tysons, and bird dogs
Announcements
9/14 Fire
9/19 7:00 Beatdown at the Bridge; 8:00 Men's Breakfast
COT
Klinger- Baby, Jasper, in NIC; looking for a job
Smokestack- dealing with some personal issues
09-08-2026•Q Potsie
PAX
PorkchopSmokestackPicassoPotsie
It was a beautiful afternoon. The only thing that seemed off was Smokestack's ability to count!
Beatdown
Warmup
Mosey to “Death Valley” for Seal Claps, Overhead Claps, Arm Circles, Huggy Bears, Imperial Walkers, Toy Soldiers, Side Lunges, Cobra, Calf Stretch, BSE, Peter Parkers, Mountain Climbers, Side Shuffle, Butt Kickers, High Knees, and Mosey back to the shovel flag.
The Thang
Murder bunnies 30 yards
20 Squats
Lunge Walk 30 yards
20 Squats
Repeat two more times
Mosey to the playground
Morning Call (even though it was afternoon): Pax held plank while one knocked out 5 Pull ups; 2 rounds
Mosey back to the shovel flag
15 Dips (IC)
10 V-ups
Karaoke 25 yards
20 Merkins
Karaoke 25 yards
20 Merkins
10 Steps Ups (IC) each leg
walk over to the bandstand
Wall Sit 10 count each
Announcements
9/14- Fire
9/19- Men's Breakfast
COT
Tara- cancer treatments
3 Pax went to Cooperz for coffeeteria
09-05-2026•Q Myra
PAX
PorkchopPicassoMyra
The so called Ironpax week 0 workout was, in reality, a booty workout. So we call it IronBuns this week
Beatdown
Warmup
Mosey to death valley, warm-a-rama with lots of pork chop and myra chatter about homesteading.
The Thang
The chatter continued through the workout.
Coupons retrieved and circled up.
4 round of the following (we did two and then switched things up slightly)
5 manmakers, 11 BDE sit-ups, 26 thrusters, 31 lunches in cadance (no block). Block used for the first 3 exersises.
Round 3: 5 burpees, 11 hand release merkins, 26 jump squats, 31 stepups each leg
After each round, mosey around the tennis court.
Announcements
Fire 9/14
Mens breakfast 9/19
09-02-2026•Q Porkchop
PAX
PorkchopPocahontasPicassoSmokestack
Group Q
Light workout due to 90 degrees and humid. Drenched in sweat
Beatdown
Warmup
Mosie to Death Valley: abegottas, grass pickers, best stretch, calf stretches, merkins
The Thang
Mosie to play ground:
Pull ups and underdogs
Dips, step ups, inclines, hammers
Mosie to next corner:
Squats, LBC’s, overhead claps,etc
Mosie to pavilion:
Wife pleasers leg raised
Calf raises
Inches
Announcements
Men’s break fast
Fantasy football next
08-29-2026•Q Bedbug
PAX
SmokestackMyraPicassoPorkchop
Picasso embarrassed us all with extra curls like a beast ( SHOWOFF)
Beatdown
Warmup
Arm circles, Abe vigodas, grasspickers, monkey humpers, best stretch ever merkins between stretch
The Thang
25 dips in cadence, 25 hammers in cadence,25 American hammers in cadence 35 curls w/ coupons,(sprint between the speed bumps courtesy of Picasso)35 kettle bells w/coupons, squats w/coupons mosey to the play ground running of the steps, pull-ups, underdogs, murder bunnies to the tree, 25 merkins, bricklayers back
Mary
6 inches, crabcakes, wife pleaser, calf stretches
Announcements
F3 draft party on Tuesday
Upcoming mens breakfast
COT
Klinger and family
Continued prayer for Tara
Praise that Blair had a healthy boy
08-25-2026•Q Porkchop
PAX
PicassoPocahontasPorkchop
Worked up a good sweat!
Beatdown
Warmup
Abegotas, grass pickers, under leg alternating claps (tai Che), calf stretches, mtn climbers, best stretch
The Thang
River trail run
Mosie to half way mark: 25 merkins, 50 LBC’s
Run to end of trail: 100 mix of overhead hand claps, etc with 4 count to 20 arm holds
Mosie half way back: repeat 25 merkins, 50 LBC’c, 50 squats in cadence
Mosie to 1st picnic table: 20 dips in cadence, 30 step ups
Mosie to wood pavilion for pull-ups and close
Announcements
Few prayers for health concerns
COT
Sorry, forgot the photo
08-22-2026•Q Myra
PAX
PorkchopMyraPicassoP.J. ManBedbug
We got pork chop to sweat halfway through the beatdown. Hence the name.
Beatdown
Warmup
Mosey to death valley. SSH, Toy soldiers, wonder bras, BSE, 15 merkins.
The Thang
The workout was "gym style" with multiple locations centered around core exercises at each. Multiple sets.
Station 1: Basketball court
10 merkins, travel width of both courts, 10 merkins, travel back
5 sets for a total of 100 merkins
Travel: mosey + nur, side shuffle, karaoke, front+back lunge, mosey
Station 2: Playground
15 dips IC + pullups to failure + 15 dips IC + underdogs to failure
repeat (thank you Mic for mixing up our dip cadence! slow, fast, hold it)
Station 3: one lap around the park without stopping. Pork chop could have outrun me (Myra) what a man
Station 4: Abs facing the sun off the front of bandstand
Flutters, heels to heaven, 10 squats
repeat
Station 5: Bedbug called block workout
Kettlebell swings (20), curls for the girls (25), presses (20), curls for the girls (25)
Mary
Pork chop started us off with... not crab cakes?!? squats
I forget the rest, come on, its mary for crying out loud. PJ man finished us off with 15 merkins for good measure
Announcements
Mens breakfast 9/19
Labor day LV Maniversary at fish hatchery (Mic and Bedbug planning to attend)
Mic Q'ing tuesday
COT
Continued prayers for Klinger and his family!
Justin as he prepares to move out of his parents house in just over one week
Ron, that he doesn't have too much fun on his cruise (we did not send that prayer up to the big man, for the record, it was a joke)
08-18-2026•Q Myra
PAX
SwoopPicassoPorkchopMyra
I've slept a few times since Tuesday, so the whole workout is lost. Swoop was there so it was a good time.
Beatdown
Warmup
Mosey to death valley, beautiful weather, the sun is out!
The Thang
Back to the bandstand and all men grabbed a block:
Block exercises followed by a mosey to a specific station. Mosey back for more block exercises. Mosey out to a second station.
Block exercises: Curls for the girls, overhead presses, block merkins
Station 1: playground
step-ups + pullups
Station 2: ball field
dips + who knows, I completely forget, but it was good
