the 4 x 5

When: 3/14/17

QIC: Mufasa

PAX (): Bear, Cookie, Crack, Devito, Fondue, Miller Time, Moonshine, Zima.

9 PAX posted in unpleasant conditions – not as bad as snow in the North East though. 37 degrees with a 13 mph wind. “This is the day that the Lord has made, let us rejoice and be glad in it.” – Ps 118. We are glad and rejoice in being able to get up, get out and get in the gloom with our brothers. We miss those who don’t post, for whatever reason.

Warm up:

  • SSH
  • Sumo Squats
  • Body Builders
  • Cotton Pickers

The thang:

  • the Four by Five (four corners, 5 stations – 5th in the middle). BC to center, 5 burpees, BC to next station
  • Escalating reps include those before at the previous corner.
    • 15 merkins at 1st
    • add 25 crab cakes at 2nd
    • add 35 plankjacks at 3rd
    • add 45 squats at 4th
  • Mini Cooper
    • start with 10, decrease by 2 each lap. burpees, merkins, squats.
    • Run 400 m after each set.

Back to the flag, stopping on the way for a set of Dips at the planter boxes.

MARY – clockwise called by each PAX

  • Dollys
  • American Hammers
  • LBCs
  • JayLos
  • Flutters



  • New structure with named positions – announced in the newsletter.
  • 3rd F Thursday
  • Fondue Q 3/21, Bear Q 3/28
  • Ruck 0600 at Widowmaker on Saturday. Bring headlamps.



  • motivated by all who showed up. Not easy in the cold and wet mud, but well worth the investment.
  • Crack with the standard again, consistent and inspiring.
  • Missed Co-Q – get well soon DC2
  • Thinking of Blue Steel (Respect) who is out next 2 months training for a Triathlon.
  • Miller Time accelerating man – consistently strong.
  • Cold and mud no fun, but this PAX works through it – I’d go anywhere with this group.
  • Lots of mumble chatter this morning
  • YHC always getting the order wrong at the end – brought in line by Cookie – thanks for keeping me straight!


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