Twenty-six men, including one FNG, joined YHC for a body breaking exploration of what it looks like when Slammin’ Sammy meets the Stampede.  Here’s how it unfolded.


SSH x 30 IC

Don Quixote x 20 IC

Mosey to Big Lot by baseball fields. Instructions were given that we would do some intervals as part of the warm-a-rama, as follows:

15 sec at 80-85% effort, 15 sec recovery, rinse & repeat 3 times

30 sec at 80-85%, 30 sec recovery, rinse & repeat 3 times

45 sec at 80-85%, 45 sec recovery, rinse & repeat 3 times

We ran up to Market Street, to Lindell, up the hill on Sherrill Street, over to Walker Ave.

The Thang

There, we split into groups of 3. Ones and twos stayed at Walker/Lindell, threes ran over the bridge to Walker/Ashland. After about 30 seconds, twos were unleashed to run over the bridge and relieve the threes. Then, the threes ran back to relieve the ones, who went to relieve the twos… and so on.  There was a little confusion in the beginning, but all ironed out it due time.

While at each station, the pax did as many of the following exercises as possible before being relieved: Merkins, Carolina Dry Docks, LBCs, Freddy Mercurys. Goblet Squats, Wojo Squats, and maybe a few others.

At 0605 we regrouped and continued the interval run back toward the shovelflag.  YHC was curious about the lack of #mumblechatter among the pax, but ultimately concluded that they were unable to talk with the grins to big on their faces, they were enjoying themselves so much.

5 Minutes of Mary

LBCs x 25 IC

Freddy Mercury x 20 IC

Low Slow Flutters x 25IC

American Hammer x 20 IC

Five Burpees OYO




  • Prophet will get info out for family-oriented soccer games, men/women (I missed the date for this on the recorder)
  • Community Housing Solutions workday on 6/4
  • Please continue to pray for Tesla, his son Shepherd, and their family.
  • Welcome Floater & TClaps to Fannie for bringing out another FNG!

PAX: Nancy

QIC: 06/01/2016