25 PAX including QIC came to Latham Grinder on a crisp Spring morning to leave some blood, sweat, tears (and maybe a little merlot) on the deck.   Here is how it went down…


Mosey to parking lot for exercises including Side Straddle Hops, Moroccan Night Clubs, Chinooks, Hillbillies, Knerkins, Gorilla Humpers and Burpees

Thang 1 – BLIMPS

Mosey to wooden railing towards basketball court.  5 burpees, 10 lunges (each leg), 15 imperial walkers, 20 merkins, 25 plankjacks and 30 squats.  After each exercise, sprint to basketball court for 10 merkins and return for next exercise.

Thang 2 – Scientific 7 Minute Workout 

Mosey to baseball field.  12 exercises of 30 seconds each, with 10 second re-positioning in between.  Begin at bleachers with dips and then step ups.  Move to baseball field for wall sit.  Continue around the baseball field with stations for: smurf jacks, merkins, LBC’s, squats, planks, merkins with arm rotations, high knees, lunges, and Cumberland County viaducts. 


Freddie Mercury’s

Crunchy Frogs

Flutter Kicks

American Hammer (compliments of J-Love)


QIC led a thanksgiving and closed with a quote.  I’m thankful to have had the opportunity to lead today, men.  It was a blessed beat down.  Until next time.





PAX: Sugar Cake

QIC: 04/11/2016