Ten Pax ventured into Local Honey Wednesday morning to be greeted with “Drago’s Medicine Balls”. Wide Left saw the balls and instantly looked at his watch to see if he had enough time to make over to Slammin Sammy’s. Unfortunately, time was not on his side and he opted to stay #thanksforstickingaround. In fact, there were others grumbling about the balls which makes YHC so happy. Just as a reminder, our dear Brother Drago gifted these balls to the Natville PAX and anyone is welcome to use at anytime. They are now in Long Time’s possession. Now on with the show!!


Everyone grab a ball and mosey over to Bellemeade Parking deck – run up 7 flights of stairs – Drop the balls and circle up

  • Smurf Jacks X 15 IC
  • 3 Body Builders OYO
  • Copperhead Lunge X 10 IC each leg
  • Parker Peter X 15 IC
  • Mountain Climbers X 15 IC

Thang – All exercise OYO

7th Floor – Medicine Balls

  • Merkins X 20 (hands on ball)
  • Goblet Squats X 20
  • Tricep Extension X 20
  • Reverse Crunch X 10
  • Curls X 20
  • Jack Webb X 10 #crowdpleaser

Floor 6A

  • Monkey Humpers X 20
  • Diamond Merkins X 20

Floor 6B

  • Monkey Humpers X 20 – Yes, a second round of Monkey Humpers!
  • Wojo Squats X 20

Floor 5A

  • Turkish Getups X 10
  • Imperial Walker X 20

Floor 5B

  • Chilly Jack X 20
  • Bobby Hurleys X 20

Floor 4A

  • X’s & O’s X 20
  • Squatted Air Claps
  • Sprint to next Station

Floor 4B

  • Over/Unders X 20
  • Side Plank X 20

Floor 3A

  • Carolina Dry Dock with knee squat

Floor 3B

  • Hand Release Merkins X 20
  • Alternating Shoulder Taps X 20
  • Run stairs back to 7th floor (rinse and repeat)


  • Crab Cakes X 15 IC
  • Crunchy Frog X 15 IC
  • Dying Cockroach X 15 IC
  • American Hammer X 25 IC

COT – YHC took us out with two leadership quotes:

  • It is better to lead from behind and to put others in front, especially when you celebrate victory when nice things occur. You take the front line when there is danger. Then people will appreciate your leadership. Nelson Mandela
  • Leadership is solving problems. The day soldiers stop bringing you their problems is the day you have stopped leading them. They have either lost confidence that you can help or concluded you do not care. Either case is a failure of leadership. Colin Powell


  • Great to see Long Time at Local Honey
  • Flo – Thanks for posting for the first time at Local Honey – Great job today
  • Amazing we spent some much time in the deck and we did not ever run spinal tap spiral
  • Not a lot of mumble chatter this morning – Appeared to be a lot of focus and determination
  • If you have not tried the Local Honey AO, give it shot- Great place
  • Long Time will be Q’ing Cornwallis Nightmare on Saturday with a workout dedicated to “Running of the Balls”—-hmmm sounds painful?

PAX: avatar_box

QIC: minimal