Time Tunnel back to August

19 HIMs showed up at Diamondhead for a morning far more like Mid August then early September with all the heat and humidity you could possibly ask for.  Made it feel like a rehash of Ken Burn’s Vietnam film. All that was missing was The Dead Kennedy’s “Holiday in Cambodia” to round out the pain! Which went something like this:


SSH X 20

IW X 33 (note: New Metro tradition starts here. Would have stopped at 20 but went to 33 because that is how long it took Kiefer to grab his stuff and get in the circle after coming in about the time we started SSH)

Copperhead Squats X 20

LBCs X 20

1st round

KB swings

Lawn mowers

Parker Peter

Russian Twists

Each X 5, 10, 15, 20 reps.

Line up for triple nickel, a Gaston tradition YHC has learned.

run from one end of the lot to the other, 5 burpees. Run back, 5 goblet squats. Repeat 5 times.

2nd round

Tricep extensions

Upright rows

WW II sit ups

Hand release merkins

Repeat 5, 10, 15, 20 reps.

Agility drill: Pax in plank while last guy runs slalom around each pax member. Do this from one end of the lot to the other.

4 minutes of Mary

Rosalita X 20

10 SSH

Flutter kicks X 20

10 SSH



YHC’s first Q at Diamondhead. Great group that did great work! Even if Kiefer did show a little late. Seen that movie before! Tough day to be out with the conditions being tropical.

Core party was a huge success, enjoyed seeing everybody there. Hats off to Motley for hosting. Remember coming up is Kiefer’s 30th on the 21st. That could be dangerous! probably will be but it is NOT to be missed.

Look forward to leading this group again.


Leave a Reply