A solid PAX of twenty on this cold morning with snow and ice still everywhere. There were no FNGs crazy enough to debut today. We began with the typical disclaimer and then Lynda added that by the fact that you showed up in these conditions, you were at risk.

Slow mosey across the parking lot to a snow covered field with two light poles at least 50 yards apart.


  • Jog down and back between two light poles X 2
  • SSH x 50 (Go panthers!)
  • Windmill x 20
  • Hillbillys x 20
  • Sun Gods x 20
  • Reverse X 20

Extra warm up

Lunge from one light pole to other. After every ten steps, do one 3D Merkin* and continue lunging. About halfway through, the novelty and excitement of working out in the snow began to fade, as did the mumble chatter.

*3D Merkin is a sequence of one wide merkin, one standard merkin followed by a diamond grip merkin)

The Thang

Partner Up

One partner runs between light poles and back while other does exercises and then switch. The goal was to do as many as you can, but with no minimum number in mind, concentrating on form. Keep going until time is called.

  • Copperhead Squats
  • Merkins
  • LBCs
  • Monkey Humpers
  • Mountain Climbers
  • Flutter kicks
  • Lunges
  • Carolina Dry Docks
  • High knees
  • Burpees


Granny sit-ups*

2 minutes while one partner holds feet down and then switch

-30 seconds World War II sit-ups (urged PAX to pace themselves at this point)

-20 seconds hold six inches to ground

-20 seconds hold at 45 degrees

-20 seconds hold six inches to ground

-30 seconds all out World War II sit-ups

6MOM (even though some people thought the Granny sit-ups were the Mary)

  • Low slow flutter x 20
  • Freddy Mercurys x 20
  • American Hammer x 20
  • Box cutters x 12
  • Dying cock roaches x 12


  • Keep Sherpa in your thoughts and prayers. Get in touch with Sherpa or his father if you want to know more
  • Snookie’s friend from work that he has asked us to pray for is coming back to work now
  • Nancy informed us that even though he enjoyed some one-on-one time with Footloose, the Sole Crusher workout does still happen when there is bad weather on Sunday mornings


Snookie took us out.


It was an honor to lead all these incredible men this morning. Is anyone else having trouble walking? Oh yeah and RECOVER!

*3D Merkins and Granny sit-ups were courtesy of a Charlotte workout I attended over Thanksgiving at AG Middle School — the original site. I hope you enjoyed them.


PAX: Cavity

QIC: 01/25/16