Cinder-hella story

AO: Starting Line

When: 01/14/2023

QIC: Sirmixalot

PAX (10): C3, Dunshire, Janeway, LifeLock VPN, Lightweight, Script Kiddie, Seaman, Sirmixalot, Suarez, Pebble


In an effort to combat complacency among the PAX YHC created a challenging strength heavy beatdown with a big focus on Cinders. The PAX seemed a bit disappointed that we didn’t end up doing a gentle yoga flow followed by breathing and meditation exercises but alas it was a toss up between that and a brutal cinder block beatdown and YHC chose the latter.


Mosey around the track followed by


SSH, weed picker, imperial walkers, sun gods, and Willy Mays Hayes.

The Thang:

• Partner up, grab a cinder block

• P1 runs around the inner loop  while P2 reps it out, swap until a total of:
Blockees 50
Curls x 100
Overhead press x 150 (realized we need to work on our form here. OH press is not a skull crusher. It is chest to OH)
Block Squats x 200
Calf raises with block overhead 150
Block Leg raises x 100
Block “kettlebell” swing x 50

Then we did:
Derkins x 10
Dips x 20
Repeato x 3

Grabbed Blocks and headed to the stairs where we did:

20 AC flutter kicks at the bottom

5 squat thruster toll in the middle landing of the stairs (going up and coming down)

20 LBCs at the top of the stairs.
Repeato till time was called


Several prayer requests mentioned. Praying for the family of knoxville Pax Cardinal  that died this week.

2nd F event Tuesday night at NOFO

Acceleration point YHC – saw a video from Andrew Huberman this week about rewiring our brains to seek dopamine not as a reward at the end of a hard effort but to find our reward within our effort itself.

Finished with the messiest coffeteria on record. Both spilling and spewing occurred. We did try to clean up and leave the park better than we found it.

Naked-Man Moleskin:

Always honored by the men that show up in the gloom with the goal to get better together. It was cold and windy but we all felt accomplished to start the weekend and what better way to go into a Saturday.

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