Church street parking deck was dry from the rain but soggy with streams of sweat from 20 of Nateville’s finest. The PAX worked hard this morning, man handling medicine balls and ripping through the burpees at lightning speed. The workout featured a well-balanced routine that focused on upper body strength, sprinting, legs, core and Burpees (Courtesy of Beaver). Here is how the (Fun)k played out:


  • SSH X 20 IC (Beaver)
  • Mountain Climbers X 20 IC (LYnda)
  • Parker Peters X 15 IC (LYnda)
  • Sobriety SunGods X 15 IC (Beaver)

Short mosey to second level of deck


Forming 3 man teams, one pax will perform medicine ball exercises OYO – 20 reps per exercise. Second man performs a variety of leg, cardio and core exercises on 4th level of parking deck while other teammate is running between stations where team members switch off.

Medicine Ball Exercises X 20 each

  • Tricept Extensions
  • Sit Up’s with Ball
  • Merkins – one hand on ball
  • Burpees (no Ball)
  • Lateral Arm Raises
  • Squats (Ball over head)
  • Shoulder Shrugs
  • Lunge/Turso Twist w/Ball
  • Ball Press (PAX is on back)
  • Jack Webb’s w/Ball
  • Plank 30 Count (both hands on Ball

Leg/Core Station X 20 each

  • Toe Squats
  • Donkey Kicks
  • Crab Cakes
  • Lunge Jumps
  • Crunchy Frog *not a typo
  • Body Builder
  • Freddie Mercury
  • Copperhead Squats
  • Crunchy Frog
  • Monkey Humpers
  • Dying Cockroach
  • Burpees


  • Supermans X 20 IC (Beaver)
  • High Dolly (LYnda)
  • Over Under (Beaver)
  • Walk the Plank (LYnda) #crowdpleaser
  • Cumberland County Viaduct X 10 IC each side (Beaver)
  • American Hammer X 20 IC (LYnda)

COT – Beaver took us out


  • TClaps to Drago for supplying the Medicine Balls
  • Uptown Funk needs Q’s – May and June have slots availble. Quicken has offered the Co-Q with any first timers
  • Please keep Tesla’s 5-year son in your prayers suffering from multiple strokes
  • *See Matlock’s backblast for Lunatic Fringe regarding Amoebas

PAX: Beaver, LYnda

QIC: 05/06/16