And the days go by…

YHC checked the calendar a few weeks ago and realized that the Bastion 5 year anniversary was on the horizon. A few texts and a meeting over beers between Sauerkraut, KY and I resulted in a plan to do three Q beatdown lead in the order in which Bastion was planted (Sauerkraut), grown (KY) and currently led (Hollins). After some good Twitter traffic and several HC’s, including one by Dredd’s “friend”, we gathered on an awesome morning at St. Gabes for the following:

Extra Credit:  Grizzly, Ice-9, KY, Sauerkraut, Coach & YHC head out of St. Gabes, right on Providence and immediate right into neighborhood to run the loop stopping at every streetlight for merkin variations x 10 (70-80 total). Cross Providence, mosey a bit more stopping for knee ups x 10, back to St. Gabes to pick up the rest of the crew.

5:30….here we go

Sauerkraut: COP beatdown

SSH x 25

5 burpees OYO

LBC’s x 31

Squats x 20

5 burpees OYO

Standing lunge x 15

Dolly x 30

Freddie Mercury x 20

5 burpees OYO

Merkins x 20

Heels to Heaven x 25

Dry Docks x 15

5 burpees OYO


KY: Hotbox Coupon beatdown

Partner up: size don’t matter

P1 grab a coupon, P2 does 5 burpees while P1 runs to other end of HB & back


P1 runs a lap while P2 does curls, flapjack


P1 runs two laps while P2 does shoulder presses, flapjack


P1 runs three laps while P2 does squats, flapjack


P1 runs four laps while P2 does 5 burpees then LBC, flapjack


P1 returns coupons while P1 does 5 burpees


Hollins:  St. Gabes track beatdown

Mosey out of HB, cross Providence, head around back of St. Gabes, unlock gate with secret code (ssssshhhhh), marvel at improvements that have been put in since you were last back there 8 months ago, find your partner

P1 does a hot lap while P2 stays put for 10 pull ups, 10 merkins….flapjack….2 laps each

P1 does a hot lap while P2 stays put for 10 dips, 10 squats….flapjack….2 laps each

P1 does a hot lap while P2 stays put for 10 lunges, 10 diamonds….flapjack….2 laps each

Mary….flutter x 20, dolly x 20, LBC x 20

Mosey back to the shovel flag > 6:15, done.


Convergence on Memorial Day weekend…..SFN will be there, will you? Check the site & twitter for info.

Hard to believe that it’s been 5 years since this workout began….the days go by indeed. Shout out to Sauerkraut for planting this workout, followed by KY, with each of them working to grow it week by week. As we know, workouts come & go. Some work and some don’t….for the time being, this one seems to be working. Call it the day of the week, convenient AO, good crowd of regular dependable pax…whatever. But none of any of this works unless each of us shows up wherever we choose to, day in and day out. The Daily Red Pill as Dredd & OBT say.

To the pax that post week in & week out at Bastion, I thank you for being there to keep pushing this rock every thursday. If you haven’t been to Bastion, come check us out. Cheers to 5 more years….SYITG


One thought on “And the days go by…

  • May 10, 2018 at 4:39 pm

    The FNG was named Vic Card, because raider or backup head locked him at Harris Teeter while they had beers and leered at the soccer moms and Y2 girls.

    I think we should name him Frozen Food Section, because it is funnier.

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