Warm Up


Hiesman x 20 IC

Windmills x 10 IC

Arm Circles x 10 IC both directions

Mosey to the Marsh side parking lot (across the street)

The Thang

Using the parking lot and lines for guidance, PAX did the following exercises.

Run to the line, merkins to the curb, merkins back, run back x3

Run to the line, mogul jumps to the curb, mogul jumps back, run back x3

Slide to the curb, slide back x3

Run to the curb, run back x3

Slide to the curb, slide back x3

Bear Crawl to the curb, LBCs, Bear Crawl back, run back x3

Run to the curb, run back x3

Run to the line, jump merkins to curb, jump merkins back, run back x1

Run to the line, Bobby Hurleys over the line to the curb, Bobby Hurley’s from the curb, run back x3

Mosey to the front side of the building

Peter Parkers x 20 IC

Pike Ups x20 IC

C-Sit Flutter Kicks x20 IC

C-Sit Gas Pumps x20 IC

LBS x25 IC

PAX continued exercise while 1 PAX ran to island and back, exercises included:

Plank Hold, Low Plank, Flutter Kicks

Mosey back to the park




Upper 60’s and sticky humid

PAX:  Kitty, Cornwallis, Zamboni, Cosmo (Q)

4 Pax gathered at Grizzly for a Cosmo’s Exploratory Beatdown.  After several musings on the OG Eagle Creek Sprint Tri experience, Pax wormed up for what was to be a pretty painful high-intensity beatdown.  Q was pleased with the effort and glad to see the intensity of the group during the line exercises.

Mumblechatter was good with an admonishment of the Q’s wisdom to only do 1 round of jump merkins (because they were, well jump merkins as well as the appreciation and adventure of exploring new beatdown territory and options.  Q is happy to report the existence of a sloping, upward incline that is likely to make it into future beatdowns in the area.

Nice work today men, getting better all the time.

Keep up the good work and keep passing it along.

Always a privilege!


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