Family Guy

Date: 11/14/25

PAX: Crash, Family Guy, Gummy Bear, Heisenberg, Nut House, Roadshow (QIC), and Trader Joe

Warm Up:

• 10x IC Bean pickers
• 10x IC Windmills
• 10x IC Seal claps
• 10x IC Skol claps
• 10x IC Michael Phelps
• 10x IC Toy Soldiers

The Thang:

Head across Kennedy to the bench under the bridge.

• Format – Modified Dora:
  • Half of the PAX did 10x 8 count step-ups as the timer
  • The other half AMRAPed an exercise
  • After all PAX had performed the AMPRAP exercise twice, move to next exercise

Dora 1:

• 20x in 10x increments: 8 count step-ups
• AMRAP Merkins
• 20x in 10x increments: 8 count step-ups
• AMRAP Pickle pounders
• 20x in 10x increments: 8 count step-ups
• AMRAP Squat thrusters
• 20x in 10x increments: 8 count step-ups
• AMRAP Plank jacks
• 20x in 10x increments: 8 count step-ups
• AMRAP Curls
• 20x in 10x increments: 8 count step-ups
• AMRAP Burpees

10 count

Dora 2:

• 20x in 10x increments: 8 count step-ups
• AMRAP Mountain climbers
• 20x in 10x increments: 8 count step-ups
• AMRAP Pickle pointers
• 10x increments: 8 count step-ups
• AMRAP Burpees
• Time

Total step-up count: 340x 4 count

Moleskin:

Let’s address the elephant in the room – Crash was attacked by the brown bear. Somewhere during the plank jacks he ran off to the bathroom by the bike path to discover it was closed. When he got back he tried to fight through it. Then we hit the AMRAP burpees and he made it about three deep and ran to Sip. Apparently they didn’t even have all of the lights on before he got in there. He made it back in time to finish off the pickle pointers and final round of burpees.

We were supposed to have an FNG, but they didn’t show. Heisenberg came all the way up in support, but instead had to just deal with the rest of us. He did a great job. He did all of the step-ups like a champ. Gummy and Crash were have fun throughout but still getting work done. Nut House stuck with it even though the step ups were hard on his knees (sorry about that!). Family Guy killed it like he’s been there every week – great job. Trader Joe came to hang out with the northern crew and got ready for this coming Saturday – always happy to see you up here!

It was a great crew and great time. We had just enough PAX that we could use the single table under the the bridge. We could have had one more PAX, and then anymore and we would have had to go down death row, and it would have cut into the workout.

I modified the workout slightly from the last time we did this, but I think I’ll modify it back – I think I liked the format I had last time a little better. Last time we did five exercises before the break. Since we had less time, I tried front loading moving in an additional exercise, but that pushed the break farther in and closer to the end than I would have liked. I would rather have had it in the middle – lesson learned.

Great job everyone! Let’s get out there Saturday and support those who have lost loved service members to suicide.

#SYITG