After gathering and welcoming our two Charlotte guest PAX, the group moseyed north through town to the Deep Roots parking lot (corner of Battleground and N. Eugene), or as The Mare informed us, it is called the LOFI neighborhood (Lower Fisher Park).


We executed a Hermey-style active warm-up consisting of moving as a group across the parking lot (think Football practice warm-ups)

  • High knees down
  • Butt kickers back
  • Accelerate to 60% sprint down
  • Accelerate to 75% sprint back
  • Accelerate to 100% sprint down
  • Accelerate to 100% sprint down
  • Sumo squats down (1/3 way) – moving active stretching squats
  • Stretching lunges back
  • Accelerate to 60% sprint down
  • 8 burpees
  • Accelerate to 75% sprint back
  • 8 burpees

The PAX then assembled to learn some new exercises that would be included in the Thang:

  • Peter Perkins: While going down on a standard merkin, the PAX touches the knee to the same side elbow, then switches to the other knee/elbow on the next repetition.
  • Side Straddle Squats: With hands in a “goblin” position and standing straight up and down, the PAX jumps out into a squatting position, squats down then up, and jumps back into the starting position.
  • 360 Side straddle Squats: the Pax executes a side straddle squat in 4 increments to turn a complete 360, counting each squat repetition.
  • 180 Side straddle Squat / Lunges: The Pax executes a Side straddle squat, when returning to the starting position, turns right and goes directly into a lunge, returns to the forward starting position, executes a Side straddle Squat, then does the same thing to the left side, finally returning to the forward facing position in the starting position, counting 4 total repetitions.


There were three stations: 1) Preyer Brewing Company, 2) Deep Roots Market, and 3) Joymongers Brewery, and the PAX executed the below rotation until most PAX were into their third round (30 reps)

  • Side Straddle Squats x 20 (Preyer)
  • Peter Perkins x 20 (Deep Roots)
  • Burpees x 2 (Joymongers)
  • 360 Side Straddle Squats x 20 (Preyer)
  • Carolina Drydocks x 20 (Deep Roots)
  • Burpees x 2 (Joymongers)
  • 180 Side Straddle Squat Lunges x 25 (Preyer)
  • … x 25 reps
  • … x 30 reps

The PAX then moseyed back to the shovel flag for Mary.


  • 20 LBCs
  • 20 Flutter kicks
  • 20 Hello Dolly’s
  • 8 Burpees (including warm-up, completing our 24 burpees for Day 24 of the 100-day challenge)
  • 20 American Hammers


  • UGA is Qing Starmount Stampede tomorrow morning. Come out for a good run!
  • F3 Blood Drive – only 9 more folks needed to fill our Quota. Please check your email for sign-up details or reach out to Butt Fubmle for additional information.
  • Today is Day 24 of the 100-day burpee challenege.  for more information: .

COT: Snowden

Thanks for the opportunity, men.  Look forward to getting back out with you again soon.

Aye – Wide Left

PAX: 282

QIC: Wide Left