Exicon Sampler

AO: Gladiator

When: 04/02/2024

QIC: Speedo

PAX (13): Butterknife, Cheneral, Dark_Side, defcon2, Hitchcock, Judy, Macbeth, Porkchop, Scratch-Off, Spandex, Speedo, Strong Arm, Dust Bunny


Thanks to a run with Zohan on Monday I was reminded I had the Q today at the Gladiator. It was on my calendar but had just not come into my mind yet this week. Not to worry as a quick scroll through the F3 Exicon gave me more than enough good ideas to fill the time. We had a good showing considering it is Spring Break and 13 men answered the call. Disclaimer crisply delivered and we were off.


Mosey down to the pitch where some Pax decided to turn it into an Indian run as we ran the perimeter. Continued the mosey off the pitch and to the parking lot behind the rec center where we circled up for:

  • Weed pickers IC x10
  • Copperhead squats IC x10
  • Hillbillies IC x10
  • Moroccan Night Clubs IC x10 with Dark Side beatbox accompaniment
  • Michael Phelps OYO
  • From the exicon…Air Squared…in an air chair position we did OH claps IC x21

And we can’t be that close to the rec center wall and NOT do increasing reps of donkey kicks and hold our feet on the wall afterward. We did 5 kicks then held for a bit followed by 10 kicks with a longer hold followed by 15 kicks with an excruciatingly long hold. As usual, the guys just couldn’t thank me enough for this fun exercise.

The Thang:

  • Mosey to the bottom of the hill in the back/front where YHC provided four modes of transportation up the hill: Bear Crawl, Crawl Bear, Inch Worm and Crab Walk. Pick one to start and switch to another one on Q’s call. We cycled through each of the four twice before the Q made it to the top. #fun
  • The pax were then introduced to the Angle Grinder. On paper it’s an 8-count exercise starting in a plank position. 1. up to a pike position, 2. touch left knee with right hand, 3. pack to plank, 4. merkin, 5. up to pike, 6. touch right knee with left hand, 7. back to plank, 8. merkin.  That’s 1. We did 15. Someone asked “where’d you get this one” and someone else answered “from hell”. That sums it up.
  • Mosey with headlamps on along the path to the curve toward the library.  Pax were instructed to do one burpee followed by 1 broad jump then 2 burpees and 2 broad jumps, etc. “until the Q throws up or calls stop”. The Q did not throw up but did push the fast forward button a couple of times to make sure we had time for the other fun that was planned. This one needs a name so send me or Zohan your ideas.
  • At the library the pax were introduced to the Bay City Scissors, another 8-count exicon nugget. On your six laying down do a 4-count flutter kick at about 45 degrees then switch to a 4-count scissor kick (left over right then right over left). Repeat x20. Various pax reported different body parts were impacted by that one.
  • Mosey along Fouts to the stop sign where we stopped for 30 Gorilla humpers. Since we had modified down on the burpee thing we added 15 more to get to 45.
  • Mosey toward the park entrance. Along the way YHC instructed the first pax to get to the pull up bars to do 10 or to failure whichever comes first then plank for the six.
  • With time running short we moseyed to the bottom of the hill next to the flag parking lot where we started some ascending curb crawls. Starting on one side of the road (fun fact…this road is named AC Lavender Drive…extra credit to anyone who can figure out who this person is/was) we bear crawled to the other curb and performed 10 irkins then crawl beared back to the first curb for 10 derkins. The clock-watchers were alertly providing time updates to the Q since we had to travel AT LEAST 20 yards back to the flag. We cut it off after the Q did 9+9 and left enough time to stagger to the flag.


Halpha Day starts on 4/12 at 8 pm and involves 12 straight 45-minute workouts with the last one starting at 7 am on Saturday morning. Come for one or two or all 12. It is at the Boneyard (Newtown Park) so us local guys don’t have any excuses for not participating in this one if you’re around that weekend.

Spring Convergence is 5/4/2024 at Nirvana AO (near Milton HS). Check Slack for details.

At least one team is still looking for a runner for their Smoky Mountain Relay team. Check with DC2 if interested.

Praise for my friend David who got his new heart last week and is now out of the ICU

Praise for celebrating the 32nd anniversary of the first date with my M

Prayers for all those unspoken burdens on our hearts

Naked-Man Moleskin:

I mentioned that yesterday was the anniversary of the first date with my wife. It seems not that long ago but I think that’s because we celebrate it every year. Every year with your M is a gift and I hope each of you is doing the little/big/difficult things today that will allow your marriage to be strong as you weather the different seasons of life. We went to a marriage event last month where we were given some nuggets to consider. One is to learn and repeat the words “That’s understandable” in response to your M venting/complaining. Don’t try to fix it…just acknowledge her and the way she feels by saying “that’s understandable” or some variation on that.

The other thing they challenged us with is to work to make sure your M knows that:

  • I SEE YOU – you notice her, compliment her, praise her in front of your kids and others
  • I GET YOU – you acknowledge she has struggles AND is different from you
  • I GOT YOU – you have her back and will support her no matter what

I didn’t do this justice here but hope you get the bottom line point which is to take care of your bride, be a student of her and love her unconditionally.

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