April 9, 2018

Back + Bicep Beatdown at Old Forest

THE SCENE: 40 degrees and clear


  • Welcome: I am not a professional
  • You are participating at your own risk
  • You are responsible for your own wellbeing
  • You are here voluntarily, and you are not paying to be here
  • Know your limits and do the best you can, all exercises can be modified and are only suggestions.


  • Windmill (IC) – 15
  • IW (IC) – 15
  • SSH (IC) – 25


Pair up. One PAX per pair does the following (using CMU’s for most) without rest in the middle of sets or between exercises. The goal is total muscle fatigue or burnout. If you stop in the middle of an exercise, it’s time to move on to the next: 
  • Coupon curls – 30 or AMRAP
  • Coupon trap raises – 30 or AMRAP
  • Australian pull ups on railing at pavilion – 30 or AMRAP
  • Coupon Reverse curls (hold coupon on top…or on side to modify) – 30 or AMRAP
  • Coupon bent over lat rows – 30 or AMRAP
  • Lower bank bend ups – 30 or AMRAP
While one PAX of each pair is doing that, the other PAX runs backward down one side of parking lot island, does 10 burpees. Runs forward down other side of parking lot island, does 9 burpees. Run backwards, 8 burpees, etc. Once partner 1 is finished with coupon work, swap.
Each pair made it through the rotation at least twice.


  • Mtn Climbers (IC) – 15
  • Jumping lunges – (IC) 5
  • Body builders 8 count (IC) – 5
  • Squats (IC) – 5
  • Peter Parker’s (IC) – 10
  • Jumping Lunges (IC) – 5
  • Hollywood side crunches (IC) – 10 left, 10 right
  • Squats (IC) – 5
  • Hello Dolly Lama (iron cross + hello dolly) (IC) – 15


Gus, Sir Mix-a-lot, Four Eyes, MIB (FNG), Teacher’s Pet, Mmmbop, Father Abraham, Napster (FNG), Costello, Blart, Pony Express, Dewy, Crayfish, Shoestring, Goldilocks, Browns, Bottomless, Heart Attack (FNG), Handsy (QIC)


10 years ago I wouldn’t have considered myself a racist, and yet I had so little understanding of the perspective of my African American brothers and sisters. I didn’t “get” or sympathize with many of the struggles that people of color face in our country even today. Whether intentional or not, I was complicit in furthering a system that benefitted myself and my race and that harmed and/or held back people of color. That perspective has radically shifted over the years but it didn’t happen over night or by reading a social media post. It took years of living around, working around, and worshipping with people who don’t look like me. In short – it took forming real and meaningful relationships with people who don’t look like me, who don’t come from the same background I come from, who might not vote like me, etc. I am so thankful today for the perspective (though still limited and have room to grow!) I have as a result of those relationships. And for me, those relationships were not necessarily sought out intentionally but were the result of my life’s circumstances. So I challenged the PAX to not just sit back and hope circumstances will lead you into those relationships. Rather, be intentional in developing relationships with people who are different than you. If you look around and all the people you have real relationships look like you, vote like you, worship like you, have the same financial resources you have, have the same thoughts and perspectives as you, etc. then you have to be intentional to form relationships outside of that.


I liked this workout but felt like YHC was in such a hurry to make sure we got through everything that I didn’t do a good job of communicating to the PAX. I saw several PAX who were confused and some of the exercises took longer than I planned. We also had 3 FNG’s who were potentially very lost at many points along the way. It was a good reminder to me to slow down, communicate clearly, and plan workouts that are easy to follow for maximum benefit to all PAX.


Mark your calendars for a 2nd F opportunity – Saturday, May 5th, 8:30am – 12:00pm at SOS (Service Over Self). The SOS Spring Clean event will be helping SOS clean and prepare it’s facility and grounds to host 1,500+ volunteers over the summer who will be coming to provide critical home repair for low-income homeowners. We need lots of man power to get everything clean and in order! More details to come…