Easy, not hard…

80 degrees, humid and dark.


2 laps around the lot with the usual Kerioke,butt kickers, high knees and the infamous Nur…

The Warmup

ssh,Merck’s,wind mills, huggers and bbs.

The Thang

The Pax headed out of the parking lot and down the sidewalk towards 70.  Every quarter mile there was a orange cone with 3 exercises. 20 of each exercise on the way out to 70 and 10 of each on the way back.

Cone 1 Merkins, SSH and B.B. crunches

Cone 2 Shoulder taps, Mountain Climbers, LBC

Cone 3 Merkins, SSH, Leg lifts

Cone 4 10 Burpees

On the way back

Cone 5 negative Merkins, SSH, Leg lifts,

Cone 6 Shoulder taps, Mountain Climbers, LBCs

Cone 7 Merkins, SSH, Big boy crunches


F3 brother who died last week in Charlotte and all of his family and friends.