8 Pax including one FNG and YHC gathered at the Honey Spot this morning for a mostly cardio beatdown. YHC’s shoulders had been roasted the last two days at the Grinder and Arise. #wimp

As best as I can remember, the beatdown went something like this:


SSH x 25 IC (forgot to explain to the FNG what the excercises were so it was ~25 after the first few were un-counted)

Imperial Walkers x 20 IC

Don Quixote x 20 IC

Mosey to Greensboro College Steps and Brick walkway

The Thang:

YHC had written a bunch of exercises down, Pax partnered up, and while one partner is running to the steps of the chapel at Greensboro College (generously measured about ~150 yds) completing 3 Burpees, and running back, the other partner was completing AMRAP of:

Crunchy Frog

Jack Webbs

Mountain Climbers


Calf Raises

Alternating Shoulder Taps

Omaha’d for time after the 6th excercise…Run back to the shovel flag for 6MOM:

Low Slow Flutter x 20 IC

Low Dolly x 10 IC

High Dolly x 10 IC

American Hammer x 20 IC


Great work on a really humid morning. No dry shirts after that beatdown. 3.25 Miles on the ole fitbit (+/- 10% accuracy ;-))

Keep Gilligan in your prayers, his family is going through a tough loss.

Blood Drive on the 26th, Get in touch with Butt Fumble.

Father’s Day this weekend. Keep the Sky Q in mind.

Prophet’s event at the Dynamo Soccer game, bring canned food.

Chips with a great COT. Thanks Brother!



PAX: Chips, Drysdale, Jordache, Moneyball (Visitor from Union – Charlotte), Bubba Gump, Matt Wagner (FNG) – “Jebediah”, Uga