Always 70 and Sunny
Always 70 and Sunny

Slow and Low, That is the Tempo


The hottest day of the year so far, the task as Q for the day was to figure out how to give these fine gentlemen the workout they expect and deserve, while making sure nobody needs medical attention afterwards. I say that as a slight joke, but it’s a true concern in my brain. So with that in mind, we set forth in the heat and humidity to see what we can make of this beautiful morning.


Warnings of the day and greetings to our FNG were given. Also, invitations to any that would like to test their cadence calling in a semi-safe environment as they prepare for VQ’s, or the international count to three competition (ICTTC). Kryptonite was a gamer, and so was Emoji. Other than that, same old warmup drills.

Test To Standard:

Lab Rat read a book that said a fit person should be able to do 12 pullups, 50 merkins, 50 squats, and hold plank for 2 minutes….all with good form. Lab Rat is 1/4 fit. Others discovered their strengths and weaknesses as well. The lesson here (for me) is that we do a lot of reps poorly, and I personally could probably benefit from fewer reps done with good form. Also, pullups are hard.




-Monkey Humpers

-Carolina Dry Docks

-burpees and/or flutter kicks

I hope that everyone appreciated how hard it is to be standing around and taking breaks today. Having over 30 guys staring at you waiting for the next thing is nerve wracking. If you are a front runner guy, I appreciate your patience. I especially appreciate the guys that minded the six this morning. Sometimes, it’s not about you (thanks, Inky). It’s about the guy who is struggling, or the guy that’s frustrated. That was seen in spades this morning, and it made my heart happy. I know this group prides itself on going hard, but as the Q, I saw fit to make sure we all could make it back to (EF Hutton’s) flag safe and enjoy a cup of coffee after.

No apologies today….except for the sign-off:

Lab Rat apologizes…


About Author

Need somebody to talk incessantly during a long run? Ask you questions while you are gasping for breath? I'm your guy.


  1. Where’s the sheet to mark our numbers for comparison with everyone else? I mean our future selves. 2 minutes of plank is a long time. Good job LR.

  2. Lab Rat – great job. Lived the change up! I am spent. Welcome TomTom. Hope you make it back home safely!

  3. Shirt order is closed.

    Great workout this morning. TomTom loved it and wants to expand into NJ.

    Lab Rat you handled the pressure with grace. There was no need to go any harder than we did today – at least as far as I’m concerned. Maybe it’s 4hours sleep talking but I’m toast.

  4. Great beat down Lab Rat! Standard form and patience was a good refresher course, and still made for a great workout. You vs. You. Welcome and farewell to TomTom! get them going up at home!

  5. Well done today Lab Rat! Even with the breaks which were very necessary, the workout was still challenging. Did the book discuss other topics or was it just about the 4 levels?