AO – Nordic Tract

Q – Bobby Knight

PAX – Stickshift, Hoosier, Udders, JR, ESL, JZ (Respect), YHC

I arrived to find Sticky and Hoosier getting in some EC on the track while I set up. With the scene set, we moved to the shovel flag to celebrate the Spring Equinox.

The Mission and Credo were stated, and we moseyed to the track.


SSH, Abe Vigoda, String Rippers, Sun Gods, Mountain Climbers, Hug Thyself


Since the equinox means there are equal parts sunlight and darkness, the theme for the day was 50/50.

We began at the start/finish line on the track with…

  • 5 Burpees – Bear Crawl 50 yards
  • 25 Jump Squats – Mosey 50 yards
  • 5 Burpees – Lunge Walk 50 yards
  • 25 Merkins – Mosey 50 yards
  • 5 Burpees – Crawl Bear 50 yards
  • 25 Twinkle Toes (IC) – Mosey 50 yards
  • 5 Burpees – Broad Jump 50 yards
  • 25 Carolina Dry Docks – Mosey 50 yards
  • 5 Burpees – Run a lap
  • Do it all again!

We got in two laps running, two laps working; 50 of each exercise and 100 yds of each movement.


Starting at the top of the parking lot…

  • Run to the bottom for 25 Alternating Hip Dips (Jlos) in cadence
  • Run hard back to the top for 25 LBCs in cadence
  • Rinse and Repeat

Omaha to the shovel flag.


  • 25 American Hammers
  • Body Destroyers


YHC took us out

Stickshift and YHC then did a post-beatdown 5 mile run