7 PAX in attendance on this brisk 16 degree morning:

  1. Jay-Z
  2. Shamu
  3. Bubblicious
  4. Crabby-Po
  5. Boucher
  6. Piper
  7. Stache (QIC)


  • Maestro Lap
  • Grass Pickers IC x 15
  • Calf Stretches 30 sec. each
  • Quad Stretch 30 sec. each
  • Butterfly Stretch 30 sec.
  • Hip Flexor Stretch 30 sec. each
  • Batwing IC x 10


Perimeter Run – approx. 1 mile around aviary, around to Bob Sanders drive, finish at Happy Place. When finished, circle back to run all PAX in.

Alternating Lunges 25 yards + 10 Carolina Drydocks – 3X

Reverse Alternating Lunges 25 yards + 20 Mountain Climbers – 3X

Leapfrog Squats 25 yards + 20 Plank Jacks 3x

CAP Lap RUN – approx 0.5 miles, 2.5 laps around the CAP finishing at the flags.

Monkey Humper ROF x 10

Al Gore/Squat ROF x 10


  • LBC’s IC x 20
  • WWII Situps x 15
  • Heels to Heavens IC x 10


Another cold start to the day but a lot of good mumblechatter to start the day off right. Much cannot be written in order to protect the innocent from being looped in with the guilty.

It was noted that this has been a very solid week of running and cardio, allowing for a solid weekend of consumption. Seems that the Q was not the only one who had zero interest in merkins today. It’s been a string of two straight weeks with beatdowns filled with merkins. And not just some merkins here and there over the past two weeks. It’s been merkins to exhaustion.

Good news from Boucher this morning regarding a relatively minor diagnosis to his M’s health concerns, although the long term damage to his wallet may not be something he will recover from by EOY. Look for a kickstarter campaign in the near future.

Good luck to Shamu with academy training starting next week. Hopefully F3 has him worked into the kind of shape that he’s leaving his classmates in the dust during PT!

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