6 PAX came out for a post- 4th of July beatdown and got more than their money’s worth. Some of it looked better on paper but the PAX kept plugging along and did some good work on a humid morning where a lot of guys must have been recovering from a 4th of July long weekend, the 1.5 hour convergence beatdown in Greensboro yesterday or were still out of town. Here is how things played out:


SSHs x 25 IC

Windmills x 25 IC

Sun Gods 15 IC F, 15 IC IC R

String Rippers x 25 IC

Wide Merkins x 20 IC

Mosey halfway around the parking lot and continue up to the shelter at the playground for:


Divided into 2 groups of 3 and 2 of each group took off for the concession building between the playing fields 150 yards away. One of each group stayed at the shelter and started exercising. Those at the shelter started with Merkins and continued until a runner returned and they switched up and did the same at the concession stand. So each person on a team did an exercise until a runner returned and did another the next time they got back to that spot. This is where things looked better on paper. It is a long time to do as many of one exercise as you can while waiting for 2 guys to run 150 yards each. Here are the exercises:





Flutter Kicks

Concession Stand:

Copperhead Squats



Crab Cakes

After each team member had a chance to do every exercise at each station, we all gathered at the shelter for 20 Dips and then moseyed back to the shovel flag for:


LBCs x 25 IC

Cindy Crawfords x 15 IC on R Side, 15 IC on L Side

Freddy Mercurys x 25 IC

American Hammers x 25 IC


Kay took us out. Thanks brother.


Kay’s grandfather is very ill and has had dementia for some years. Pray for him and for Kay’s family in what could be his final days.

Kay has started a new Thursday running workout in Kernersville, mainly to get some KVegas guys some training in for the BRR. He wants to see if it is a viable workout there. Just 2 last week.

Keep EHing guys for this workout. More Oak Ridge area guys are joining us all the time.

Next week: Spurrier on the Q.

It was an honor to lead today. Great effort by the PAX.



PAX: 07/05/16

QIC: Heisenberg