Temps in the high 30s didn’t sway 7 men from posting this morning. “Don’t mind being cold, don’t mind being wet but don’t want to be wet and cold” — Q’s goal was to stay dry. No FNGs, so off we went.


  • SSH x 30 IC
  • Goofballs (aka Hillbillies) x 20 IC
  • Cotton pickers x 20 IC
  • Travoltas x 20 IC each side


  • Parking lot
    • Full lap – 10 burpies, repeat
    • Lap – 25 ranger merkins, repeat
    • Lap – On parking bumper: 25 incline merkins, 20 dips; repeat merkins/dips
  • Front yard, partners
    • Partner A: Karoake run, B: people’s chair (without wall) with air presses, switch roles then repeat
    • A: Karoake run. B: American Hammer’s, switch then repeat
    • A: Lunge there, high knees back, B: LBCs, switch then repeat
    • A: Defensive slides (ball-u-man), B:  Merkins or Mtn climbers, switch then repeat


  • Courtyard at front of school
    • Box jumps x 20 OYO
    • Bulgarian split squats x 10 each leg
    • LBCs (legs on box) x 50
    • Oblique  crunches x 25 ea leg


  • Turkey Trot on Thurs at 745am @ Taberna.   https://runsignup.com/Race/NC/NewBern/TwinRiversYMCATurkeyTrot
  • Lil Wayne or Unicorn on for Fartlek.

Strong work. Always pleasure to lead!


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