Author Archive Bonhoeffer

Dirty Dozen for an “Easy” Workout

13 PAX got an easy workout at Thrive at Carolina Courts: Shake N Bake, Bernanke, Thurston, Bullwinkle, Hairband, Lamont, Hoffa, Glass Joe, Shepherd, Lumberjack, Espresso, E-Harmony, Bonhoeffer

The Warmup

Took a lap around the gym counterclockwise to get the uphill.

  1. sidestraddle hops X 21
  2. Imperial walkers X 21
  3. slow windmills X 10
  4. squats X 21

The Thang

  1. Front parking lot > Starfish: 5 squat pushups in middle each time … Mountain Climbers X 15 … Dry Docks X 15 … LBCs X 21 … Imperial Walkers X 15
  2. 15 American Hammers
  3. Mosey to track > 15 jump squats at 3 & 9 o’clock … 15 lunges each leg (30) 6 & 12 0’clock
  4. Mosey to hill at north road > 10 X up and down the hill, once backwards, faster for last 3
  5. Mosey to Volleyball Courts > split into teams: 15 step-ups each leg (30 total) while partner does dips … 10 jump squats in sand while partner does merckens … repeato
  6. Return to launch.
  7. Mary > back scratchers, Freddy Mercuries, dying cockroaches, WWII situps, shoulder clap pushups, planks
  8. El fin.


With Bonhoeffer fresh off Q school, everyone’s high hopes were bound to be shattered.

Glass Joe didn’t wait to phewting mumblechatter while we ran so far around the gym. When we got back, we found Bullwinkle … “What time does the 0530 workout start?” … cue 5 Burpwinkles.

During stretching, a couple of hecklers who went to Bros, Brews, & Bibles on Sunday tried (successfully) to distract the Q with appropriate jokes about things you’ll have to attend B3 next time to be privy too.

We started with ye ole Starfish in the front parking lot. Since the Q doesn’t like how Burpies grind his spine, we did alternative burpies “squat pushups” in the center, 5 after each starfish leg. 4 corners were 15 X Mountain Climbers, Dry Docks, LBCs, & Imperial Walkers. We did 2 rounds.

21 American Hammers on your own. Lots of complaints about it not being time for Mary yet. After all, who wants nice abs anyway?

We moseyed to the modified “track” around the soccer field, had to run up to the sidewalk at the road and down the grass hill at the side.

  • 15 jump squats at 3 & 9 o’clock
  • 15 lunges each leg (30) 6 & 12 0’clock
  • Go back and get the 6 o’clock

To the north hill by the road. We kept it simple … no 7s … and JUST ran up and down the hill 10 X. Mixed it up with one backwards and the last 3 faster than before. Funny, no one complained about how easy this was. Also funny how many of us didn’t want to touch the fence and the sidewalk … apparent confusion about top and bottom (that’s what she said).

We moseyed back toward the volleyball courts, and Hairband thought he’d crack at the Q that they only went that way because he left his jacket. But E-Harmony knew the real truth.

At the volleyball courts, we split into partners (w/ one threesome) and did a double circuit of fun.

  • 15 step-ups each leg (30 total) while the other partner did endless dips … switch.  Then 10 jump squats in the sand (glad the threatening rain held off so we’d have dry sand) while partner does endless merckens … repeato … and of course, Q saved the sand till the end so we wouldn’t get blisters.
  • For all Glass Joe’s mumblechatter, he didn’t want to get his painted toenails dirty in the sand, so he stayed on the grass for super easy jump squats.

Back in the parking lot during Mary, we tried a mix to hit all our ab muscles >

  • back scratchers (obliques)
  • Freddy Mercuries (lower & obliques)
  • dying cockroaches (lower & obliques)
  • WWII situps (high abs)
  • shoulder clap pushups (all abs)
  • planks w/ arm raises (all abs)


El fin.


  1. Lumberjack is hosting a cancer fundraiser. Hit him up to find out how to donate. He’s even on Facebook now!

Q School @ Cuthbertson Middle

9 PAX got schooled today at Cuthbertson Middle School in the chilly wind, Q’d by Dasher at the front of the sleigh: Ole MacDonald, Posse, Bullwinkle, Bonhoeffer, Dasher, Maple Syrup, Recalculating, Radar, Foley

The Warmup

@ parking lot … every student leading aN exercise

  1. sidestraddle hops X 21
  2. Imperial walkers X 15
  3. mountain climbers X 21
  4. squats X 10
  5. merckens X 10

The Thang

  1. front of school … da dips … step-ups … merckens/derckens/inclines
  2. 7s at the HS stairs … jump squats & merckens
  3. Lots of training at the stations.
  4. Return to launch.
  5. McDonald’s Coffeeteria for walkthrough of packet and teaching.
  6. El fin.


After already having Q’d a number of times, it was great to officially get trained. Good job, Dasher, for leading with whoever the other guy was (Posse?)!

In front parking lot, lots of good stuff about not leaving PAX behind and taking charge.

Mosey to the benches at the front of the school where we did 25 dips that were really 50 on a 4-count. Tricky. Then 25 step-ups total, not each leg. Finished off with a triple of derckens, merckens, and incline merckens.

Teaching about planning activities for those PAX who lead the pack so they get a full workout.

Mosey a little further to the stairs where we rocked some 7s, starting with 1 jump squat at bottom and 6 merckens at top.

Teaching about helping the leaders modify with extra reps or doing 11s, starting at 4.

Radar finally joined us right before we moseyed back to the start.

Then we car-moseyed to Mickey D’s to skim through our packets and get teached some more good stuff about planning out workouts, posting backblasts. Posse said he wrote the instruction packet, but like any typical classroom, he “borrowed” it all from other places and compiled it together into a pretty legit training doc. Basically WiF3pedia.

A PAX from Huntersville walked past us and got connected with us after moving down from the North side.

El fin.


  1. Spaghetti dinner fundraiser on 3/3/18 to raise money for family with lost husband. At fire station in Waxhaw.
  2. Bros, Brews, & Bibles 3rd F on Sunday, 3/4/18, from 6-8pm @ Growler USA by the Sun Valley 14 movie theatre.

In circle of trust, we closed with an inspirational quote from some President Guy whose name I can’t remember. It was good though, about being the dude in the ring actually doing the thang instead of being the critic on the outside. *rah rah, yeah*