8 PAX posted on this beautiful 60 degree morning for a muscle building workout.

  • Wapner
  • Jay-Z
  • Crabby Po
  • Bubbilicious
  • Boucher
  • Slit
  • Arial
  • Stache (QIC)


  • Maestro Lap
  • Abe Vigotas x 10
  • Grass Pickers x 10
  • Quad Stretching
  • Willie Mays Hays
  • Calf Stretches
  • Tempo Pushups IC x 10
  • Chest Stretch x 3
  • Batwing x 10
  • Arm Stretches OYO


Mosey to the tennis courts, stopping at each light pole for 10 mountain climbers (5 each leg). QIC lost count of the number of light poles.

PAX split up in the corners of each tennis court for 4 exercises, starting with a 20 count and working down by 2 with each lap (x20, x18, x16, x….)

  1. Merkins
  2. V-Up Roll-Ups
  3. Dive-bomb Merkins
  4. Hip Rock ‘n Raises

To get from one corner to the next, PAX performed leapfrog squats (width of the court) and alternating lunges (length of the court) to get from point A to point B.

Mosey back to the flag, stopping again at each light for mountain climbers.


  • Gas Pumps x 20
  • Freddy Mercury’s x 20
  • Reverse Freddy Mercury’s x 20
  • Crunchy Frog x 20
  • Straight Leg Big Boys x 20
  • LBC’s x 10


Was a rough day on the tennis courts. 20 consecutive dive-bomb merkins is hard, and is an exercise hard to modify. That’s on the QIC. Grumbling for the leapfrog squats could be heard even from the isolation court though. At first I thought it was coming from the crossfit crew under the shelter house, assuming their 10 minute break between exercises was nearing an end. Surely it wasn’t the F3 crew complaining of a few leapfrogs?

Boucher declared himself the winner of the day, making it to the round of 14 in the 4 corner exercise. He gets to carry that trophy until next time.

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