Yogi was the Q and led the charge with 52 Card Pickup! Each PAX pulled a card in rotating fashion. Diamonds resulted in diamond merkins, clubs required squats, hearts were burpees and spades were WWII’s. Within each suit ace = 15 reps, kings = 13 reps, queen = 12 reps, jack = 11, 10 = 10, 9 =9 and so on. Let’s not forget the Joker = 10 of any choice exercise. The deck was split in half with one stack uphill and the other down hill with an 80 yard hustle in between. All PAX pulled cards.

Many thanks to HGTV for organizing Honor Week!

At the end of the workout Yogi offered words of wisdom encouraging all not to hold it in and to lean on your brothers in arms, church family and others during hard times.

Announcements:
Kiffin let us know that Tuesday at Just Dough It they will be running F3 Tokens to Henry’s House. Henry is 9 years old and just beat stage 4 cancer!

Kitty Litter let us know that Monday at 88MPH we will begin The Murph and run down to Ritter do some stuff and run back to Waverly Place.

Prayers:
Life Alert just getting back from vacation working through family conflict.

Pickup mentioned Prayers for those in memory of veterans and those who have given all for our country this Memorial Day Weekend.

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9 started with the pledge and a group to get things going.
A mosey and the a Ring of Fire. Multiple rapid fire exercises were had.
Moseyed to the hill and a story was told of how Baylor University came from the pits of basketball success to winning a national championship using the JOY method. Jesus, Others, Yourself. 7s were then done on the hill.
Moseyed over to the water tower and performed merkins and jump squats in the mailbox drill.
Moseyed back to the flag with COT and words of wisdom.
Positive attitude and being an example. How we treat others, how we react to adversity, how we act as Christians.
Finished with a group clap and prayer .
Thanks for coming out enjoy the day.

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Thang 1
Swing 20
Single KB Dead lift: 20
Halo: 10 each way
Around the world: 10 each way
Figure 8, squatted: 20
Overhead Press: 10 each
Lawnmowers: 10 each
Glute bridge press: 20
Front row: 20
RDL: 10 each
Side bends 10 each
On the shelf 10 each
Curls 20
Tri extension 10 each
Triangle Push up on 1 bell
Swing – 20

Farmer’s Carry
Bruce Lee: 1. Hammer, 2. Leg raises, 3. LBC’s, 4. Heel Touches, 5. Crunchy Frog, 6. 100’s.

COT: Memorial Day Murph
Prayers for peace in Pickup’s family; Sbarro’s brother in law; Promo’s work challenges.
Enjoy each day men. It goes by fast. My advice is what you are already doing; making fitness a priority; becoming a better person (physically, emotionally, spiritually); and surround yourself with good people.
MIAGD.

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8 bootcampers and 1 Rucker
on a muggy morning for a good bootcamp beatdown = guaranteed sweat drenching! After the pledge, we moseyed over to southbridge for some warmups (SSH, Imperial walkers, Good Mornings, Scary stretch, merkins). Headed over to Arthur Pierce for Thang 1.

Thang 1 = run up Arthur Pierce with stops at every light. Merkins and lunges at each light until the final light.

Headed over to the pool parking lot for Thang 2.

Thang 2 = partner Dora with pickle run. 100 burpees, 200 shoulder taps, 300 plank jacks.

Moseyed back to COT for 5-minute Mary. Hollow body hold, slowzy ankle taps, slowzy Freddy Mercuries…rinse and repeat until time is up with minimal rest between.

Salamanders game coming up, honor and respect week next week, Murph challenge.

Prayers for Petey, Kitty Litter’s M at work, my coworker, all going through tough times and dealing with difficult decisions.

Great work by the group. Thankful for the leadership opportunity.

MIAGD!

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The rain Gods were kind to us today and the Heavy metal Gods were out with a playlist of 1980s British and LA bands good enough to make you wish you still had your mullet. We hit the shoulders and legs pretty hard today with some farmer walks in between. I’ll probably be sore tonight. Great workout fellas and thanks for coming out.

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HellsBells PeakCity – did stuff

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This beatdown was brought to you by a Trucker Coffee Shop playlist and ChatGPT. Lots of whiners (and Weiners) this morning at Hulkamania, but that’s how you know it’s a good one. ChatGPT provided an outline which YHC modified (can’t let the machines take full control) but the playlist was all mine. You don’t like the music? Sign up to Q. Also, despite what anyone might say the pledge was executed before the clock rolled to 531 so I was in fact on time.

Pickle and some fairly standard warmups, including some Rick Rudes, to get us limbered up and ready for what some are calling the greatest kettlebell Q of 2025 so far.

Thang 1 – Ladder-time
Ladder of 2-4-6-8-10-8-6-4-2
Goblet Squats
KB Swings
Rows (each arm)
Single arm overhead press (each arm)
This was crushed in a surprisingly fast fashion. Well done everyone.

Thang 2 – The highlight of everyone’s monring – EMOM MADNESS
15 minutes of EMOM fun.
10 High Pulls + 10 L/R Lunges every minute, on the minute.
The pax had so much fun here they just couldn’t contain their mumblechatter. Tears of joy were shed.

Finish up with a recovery pickle and MARY consisting of american hammers, ww2s, plank pull through, and hollow hold.
HAND and the pax wept because the fun was ending.

Major announcements were announced.

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8 PAX for a 7 themed workout.
No flag so we started with the mission instead. It just felt right to say something.

Mosey to the Tesla chargers for warmups. South Cary stretching was definitely in play (no pigeon though, we weren’t totally mailing it in).
Mosey west up the hill to the church for a set of 7 of diamonds. One exercises each round done at each corner of the diamond. Reps of 7, 14, 21, 28, 21, 14, 7.
Term Paper and Kirkland had a very high WRR, impressive stuff. One discussion was the Merkin Ring of Fire Buzz so we tried it out back at the non-flag. PAX count & merkin but every multiple of 7 or number containing 7 was stated as “Buzz” and the direction of the ring reversed. When PAX fail, restart at 1.
I am proud to say we set a new world record at 53 (previous record 50… your reign is over Franklin) and were still going strong but elected to call it on a high note.
Ended with 1 McDuck.

MIAGD and show those calves to your M’s!

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Even thoughts of watching Talladega Nights this weekend cannot keep this Q from his most important task of the morning, the backblast. No music. What? Yes. We had nature sounds as we traveled with one heavy bell each. The same set was repeated in multiple places: Swings, Goblet squats, deadlifts, RDLs,OH presses, Switch rows, Hi pulls, thrusters and bell-your-body. Goblet walk between location. Did some ground work mixed in between some sets and some bell mary at COT, which was a robust. Lots of prayers on guys’ hearts. And some strong dudes hit the pull-up bars to continue the pull up challenge. I’d like to say i made the fellas sweat it out but think the humidity had a lot to do with it.

PICANIC time is fast approaching…come get your Fruit Salad, yummy yummy! That’s a Wiggles reference btw.

Full Metal Jacket has a great annual weighted workout for a good cause – fast approaching on 4/29…check COT. Is there any CLOWN CAR heading out that morning?

SCary’s Friday Escalator is FIRED UP. Q sheet filling fast and stuff is HAPPENING there.

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Less running today. Hit the upper body with merkins, diamond merkins, pull ups and dips. Legs was squats, curb touches and step ups and abs were a little of everything. The stretching was very popular today so we incorporated a little more throughout the morning. Overall a good workout.

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