Written and led by Caddy, posted by Maize:

Thirteen dedicated men ventured out after taking a day off to honor and praise their mothers and the mother’s of their children to battle North Hills park on a slightly cooler than usual morning.

The Thang:

Neighborhood run


                SSH x20

                Good morning x 20

                Imperial walker x 20

                Mountain climber x 20

Paint the line x 10 (burpies while running the parking lot stripes)

Wind sprints x 4 (length of parking lot down and back)

                Group 1 runs while group 2 (squat, standard merkin, wide grip merkin and LBCs)

                Flap jack

Mosey to the picnic shed

                The dip x 20

                Left/right step ups x 20

                Incline merkins x 20

                Repeat x 15

                Repeat x 12

The rock pile has been replaced with a pile of bricks

                Arm curls x 20

                Tricep extension x 20

                Repeat x 15

Group 1 defensive slide zig zag around parking circle

Group 2 exercise of choice

Group 1run the circle

Group 2 exercise of choice

Repeat 2 x

Decline merkin x 10


                Russian hammer x 20

                LBCs x 25

                Low slow flutters x 20

                Rosalita x 20

COT – announcements

                Memorial Day at 7:00 am at Pullen park… North Hills workout needs a nickname(give it some thought)… Susan Komen Race for the Cure is Saturday June 8th at 7:30 am at Meredith College(there is still time to sign up for the F3 Team on the Susan Komen Website.

Great time this morning guys. Thanks for your patience with an inexperienced Q. 

Leave a Reply