27 Pax celebrated Oktoberfest at Latham Grinder not with great Munich Bier but with Medizinball’s (Drago’s Medicine Balls) and Bear Crawls. Moreover, the PAX were inundated with fumes from the freshly coated asphalt in the surrounding AO parking lot. No FNG’s were in the gloom, so YHC opted for a quick disclaimer and had the PAX bear crawl 75 yards then lunge walk another 75 yards to the warm up area. Every workout should start with bear crawls….right?


  • Jump Rope X 15 IC – (as Matlock likes to say- not every workout has to start with SSH)
  • Moutain Climbers X 15 IC
  • Parker Peters X 15 IC
  • Sun Gods X 10 IC forwards and back
  • Chinooks X 10 each direction

The Thang

  • Merkins (both hands on ball)
  • Med Ball Swings
  • Shoulder Shrugs
  • Goblet Squats
  • Reverse Crunch (#Crowdpleaser)
  • Curls
  • Clean and Press
  • Tricep extension
  • Jack Webb

Bear crawl back to parking lot for Mary


  • Crab Cakes X 15 IC
  • Flutter Kicks X 15 IC
  • American Hammer X 25 IC

COT – YHC took us out


  • 3rd F at Panera on Lawndale – immediately following this workout
  • Miles for Matthew 10K, 5K and Fun walk that – Sign up here: https://runsignup.com/RaceGroups/29356/Groups/299910
  • New Running Workout, starting tomorrow, Oct 4th – Grimsley Track – Footloose on the Q
  • Please come out and support the Buddy Walk on Oct 8th at Keeley Park – Event supports the Down Syndrome Network of Greater Greensboro – http://dsngg.donordrive.com/index.cfm?fuseaction=donorDrive.event&eventID=503


  • The PAX looked tired this morning and not much mumblechatter – even Amphibious and Graffiti were quiet
  • Everyone “loves the smell of Asphalt in the morning” Right?….Not really, it is quite nauseating
  • Thanks again to Drago for the long term loan on the Medizinballs
  • TClaps to Boy Wonder and Scooby Doo for helping YHC load the balls back in the car
  • Great job today men – Everyone pushed hard


PAX: LYnda

QIC: 10/03/16