Author Archive Puddin Pop

2, wait, no, 1 minute drill

18 men came to lift some bells, and run a little, all the while giving the Q some grief from time to time.



Mtn Climber



Sister Mary Katherine x5 each leg

2-handed swing x20 oyo

T-bag/prison squat x10 oyo

High Pull L/R x5 oyo



YHC uses phone for 2 minute timer for the following:

1-handed swing R

1-handed swing L

Good Mornings

OMAHA!!  Two minutes is a stretch for these exercises; YHC was a little over-zealous in the planning.

Change from 2 mins to 1 minute of timer for:  (order is a little woozy)

Snatch R

Snatch L

RDL R leg

RDL L leg


Upright Row

Drop em and let’s take a lap around the lot to shake out the hurt.

Shoulder press R

Shoulder press L

Tri extension

Drop em, let’s take another lap

Lawnmower R

Lawnmower L



Louganis (with bell) x 10 oyo







Chatting with Fireman Ed prior to 5:30 and heard he was sore from golf yesterday…yep, I said it, sore from golf.  Tried to keep it a little easier on those golf muscles this morning.

Pretty talkative group for the most part this AM.  Mostly Gummy.  Dude takes instruction like I’m giving it in Mandarin.  Or is he just giving me grief?  Not sure on that, but what I am sure is it is time to move off of that 30 pounder big boy.

Witch Doctor was pushing it this morning, going with the larger 45lb (I think) with grunts from time to time, strong work.

Harley brought out the hand towel but I don’t think he used it at all…maybe weinke needs to be a bit more sinister next time?  I know I could’ve used it.

More observations I’m sure, sound off in comments where possible.

Thanks to Frosty Paws for taking us out.



Young Life Mud Run – Sept. 19th

BRR drivers needed



Racecar – It Starts and Ends the Same

12 men escaped the air conditioned fartsack and decided to enter humid Hydra gloom this morning.  As we gathered in the lot, the clock struck 5:30, picked up Skywalker and Marvel, and away we went.

Mosey to outfield on far right next to playground for COP:

As we circled up, noticed GG and Si had joined the PAX, which becomes important later.

Carolina Dry Dock x 30 IC

Low Slow Squat x 25 IC

Mtn Climber x 20 IC

IW x 30 IC

SSH x 30 IC



Get in groups of 3 for some grinders

P1 is doing: jump squats x 30, wide arm merkins x 20, dive bomber merkins x 10 at top of the small track.

P2 is doing: dips x 30, jump/step ups x 20, derkins x 10 at concession area

P3 is running in between stations as timer

Complete three full rotations, gather at concession area

Try more grinder work with concession area as meeting spot, but the Q was quickly discombobulated.  Forget that.

Mosey to field for some gassers +/- 75 yards; complete three full down and backs AYG

Circle up for some Mary

LBC x 30 IC

Rosalita x 25 IC

Protractor round robin; every member of PAX calls new angle

End with COP

CDD x 15 IC

LSS x 10 IC

Mtn Climber x 10 IC

IW x 10 IC

SSH x 15 IC




Yeah, again, thanks for GG and Si showing up, made four complete groups of three, perfect for grinders.

Quick groans came over the PAX as YHC called CDDs to start.  Couldn’t end COP without some IWs and SSHs though; Skywalker quickly commented that it was good to have some “comfort food”.

Kirk is forever the Larry Bird of the workout.  Dude literally sprints between stations with ease, and has a sixth gear like no other on the gassers.

A slight mutiny ensued when we moved to round 2 of the grinders, or so I thought.  No, it was just that the instruction was so stupid, no one knew what to do.  Quick audible off of that, and go to just straight up sprints. #crowdpleaser

Decided to end with some COP just to see if PAX could recall what we did.  Good Hands had it down pat.

Plug, thanks for taking us out brother.  Reminding us all that we cannot always make sense out of the insensible, but God will always have the answer.  Please continue praying for Charleston.

Always a pleasure men, thanks for pushing it this morning.



F3 Dads Saturday morning, 9am Beatty park, Semi-Gloss on Q

Kirk is starting a WIB style workout at Olde Providence Elem, starting next Tuesday morning; look for pre-blast early next week on website/twitter.

It’s hot.


Four Horsemen ride again

posted on behalf of Floor Slapper

A small and energetic group headed off on this humid morning

Circled the school - 20 SS hop, 20 Imp Walk, Circled more 20 Mtn CLimb, 20 Merkins, Circled - 20 squats, 20 lunges

To the Track - 4 corners - 15 merkins, squats, jump squats and 5 burpees

To the playground - Catch me if you can 10 merkins - around all the baseball diamonds
Back to playground - circuit 10 pull ups, 20 dips, 20, Derkins - run to nearest home base, then repeat

Jack Web: up to 7 and back down
groaning and grumbling

Peoples' Chair 1 min, lunge walk
People's chair

8 minutes of Mary alternating with merkins: LBC, Bicycle, Dolly, Flutter, Russian Twist Back Scratcher
15 merkins, 14 wide arm, 13 left arm forward, 12 right arm forward, 11 merkins

Run around the school and finished

Burpees for Breakfast – – “can I cut that up for you?”

Posted on behalf of the main man IronHorse

15 + 1 FNG dove in the deep end of the pool at Hydra on a beautiful spring morning.

The Thang:

Mosey from the parking lot to the back football field.


* SSH…….nope….refusenik

* IW x 20 IC

Enough warmup.

Mosey back to the front field and line up on the cones.

Broken burpees went something like this:

25 deep squats – run 50 yds.

25 groiners – run 50 yds.

25 merkins – run 50 yds.

25 jump squats – run 50 yds.

Plank up until all finish.

Partner up:

* P1: bear crawl to playground, 6 pull-ups, run back.

* (“Mommy, it’s a 2 legged bear!”)

* P2: alternate flutters and dolly’s until P1 returns.

* Flapjack

* Rinse and repeat – 2 rounds.

Back to the line: broken burpees as above x 20.

Partner up:

* P1 run to playground – pullups x 6, run to concession stand – step ups x 12, run to light pole – lunge walk x 18, run to start.

* P2 – alternate wide-arm merkin x 10, reverse lunge x 10 until P1 returns.

* Flapjack

* Rinse and repeat – 2 rounds.

Back to the line: broken burpees as above x 15

Partner Up:

* P1 run to track, CDD’s x 20 at far side of track, return to start

* P2 – flutter x 10, dolly x 10, LBC x 10 – keep going without feet touching ground until P1 returns.

* Flapjack

* Rinse and repeat – 2 rounds.

Not enough time to finish the weinke (we’ll save some for next time).

Circle up for 8 count burpees x 15 IC.

That’s it.

Mosey to Parking lot for COT.


In spite of the idle bravado YHC posted on twitter, we had an elder-friendly workout (AARP card tucked in my shoe)— as noted by the loosening of the digestive tracks of some of the pax during mary (#probiotics?). Hops seems to be following TR’s lead and carrying a few ready names around in his utility belt (“Oh, you’re from Ohio? Steak’Ums”) – welcome to Goat Sweater. Good work brother – keep coming.


1. Good chance of a Memorial Day convergence – stay tuned.

2. Saturday night is One Step Race for the Homeless Adventure Challenge 5k taking place at Calvary Church at 5pm. Very family friendly.

Hydro turns Hydra

A solid three headed monster fought the rain, puddles, lakes, dirt, mud, etc. for the weekly downPainment at Hydra.
Looking for the traditional late comers to OP who pull in on two wheels, none to be found, 5:30 calls, we’re off.
Mosey to field behind school for Warmup, nah, too wet, get back on pavement for:

SSH x 30 IC
IW x 30 IC
CDD x 20 IC
Low Slow Squat x 20 IC
Mtn. Climber x 20 IC

Solid three man group for the Main Event
Sussudio starts with exercise at track (20 squat, 15 CDD, 10 dive bomber merkin)
Puddin Pop starts with exercise at concession area (20 dips, 15 step ups, 10 derkin)
Horsehead starts with run in between as timer (+/- 150 yards)
Repeato x 2 cycles

Mosey over the rivers and through the woods to Foxworth for some hill work

LBC x 30 at bottom
Run to stop sign at top of the hill (75 yards)
Merkin x 15 at top
Repeato x 3 cycles

Hang around for a bit of Mary at bottom of Foxworth

Rosalita x 20? IC
Russian twist x 15 IC
Dolly x 20 IC
Freddy Mercury x 15 IC

Mosey back to main lot and grab some wall

Wall sit
Wall sit + air press x 30 IC
Wall sit + arm circles x 15 forward/15 backward

Minute plank
30 sec Chilcutt


Good times this morning with this group of three. First time YHC has ever been able to actually write the names of the PAX performing exercises in a backblast without having to refer to them as P1, P2, P3, so that’s pretty cool.

I quickly learned that whatever field work was planned in the weinke would need to be quashed (#quagmire), but that didn’t stop us from going through the woods to Foxworth. On the way, HH murmured, “where in the heck are we going?” Thank goodness for the light beaming from Sussudio’s head, saved us from falling into puddles never to be found again.

Both of my fellow stallion PAX were Larry Bird’n it out there, made me feel like Moses Malone. #ISI

Thanks for joining me today fellas, always fun to carve out a weinke on this AO.