Hot Laps

Weather 72 and humid – yup – at 5:15a!

The Pax was in full force today and ready to take on anything thrown our way.  The disclaimer was given, along with the 5 core principles, and off we went for an extended mozi and lap around the lake. Butt Kickers, Carioca x2 and High Knees were thrown in, just because.

COP included:

  • Squats x10 IC
  • Strawberry Pickers x10 IC
  • Windmills x10 IC
  • Side Straddle Hops x20IC

The Thang:

Monday morning is a great morning for a few rounds of 4-corners, followed by a lap around the lake, mirroring the warm-up lap.  Each corner had a set of exercises to be done in a set of 25.

  1. Hand Release Merkins, Squats, Carolina Dry Docks, LBCs
  2. Diamond Merkins, Monkey Humpers, Moroccan Night Clubs (4ct), American Hammers (2 ct)
  3. Merkins, Standing Lunge, Alternating Shoulder Taps (2ct), Flutter Kicks (4ct)
  4. Derkins, Apollo Onos (2ct), Plank Superman (2ct), Leg Lifts

And to close out the remaining time, 25 Burpees OYO.


  • Lecom 5k on 3/24 – support Olympus and the Lecom Scholarship fund
  • Gator Wilderness 5k and 10K trail run on 4/21 in Punta Gorda – Support Kotter and the camp


  • Praise to Ripken and the HIM who took on the challenge of renovating the homeless kitchen – job well done.
  • Prayers for Chili Pepper’s family as they had to put down their dog of 14 years.