Even with spring break still looming, 4 PAX met up at the fields of Brier Creek Elementary School for one of the first spring weather workouts.  We even got a surprise visit from Candlestick who came home a day early from Emerald Isle for some F3 Pain.  53 degrees, blue skies and sunny, can’t ask for a nicer day than that.

The Thang


  • 1/4 mile jog to the top circle
  • SSH x20
  • Emperial Walkers x20
  • Windmill x10
  • Half Windmill x10
  • Standard Merkins x20
  • Sir Fazio Arm Circles x10
  • Reverse Fazio x10
  • Carolina Dry Docks x15
  • Left/Right Lunges x20

In honor of the Cooper River Bridge Run going on in Charleston today the PAX headed to the hill

The Hill

  • Gorilla Hop Up
  • Reverse Bear Crawl Down
  • Repeato x3

Team Building with Pete

  • Jog to the rock pile and pick up Pete
  • Jog with Pete to the wall
  • Curls x20
  • Tricep Extensions x20
  • Shoulder Press x15
  • Peoples Chair with Pete over head x40
  • Repeato x2 (drop counts by 2 then 5 except PC and one pass your rock right)
  • Jog back to Rock pile for the Pete Toss

Court Work (pass the torch to Candlestick)

  • Pullups x5
  • Standard Merkins x10
  • Air Squat x20
  • Repeato x2


  • Jog to the Ramps
  • Spiderman up to the right
  • Spiderman up to the left
  • Repeato

Take a Loop (inspired by The Situation)

  • Jog to the first Bench
  • Dips x20
  • Jog to the next bench
  • Irkins x20
  • Jog to the next bench
  • Derkins x10
  • Jog to the next bench
  • Dips x20
  • Left Right Step-ups x22

Field Work

  • Jog to the soccer field
  • Bearcrawl to goal
  • Sprint Back
  • Back pedal to the goal
  • Sprint Back
  • Long Jump to the goal
  • Sprint Back

Mary (courtesy of Birkenstock)

  • Regular Crunches x20
  • WWIIs x20
  • Hello Dolly’s x20
  • Box Cutters x10
  • Crimea Hammers x15


  • Blue Ridge Relay coming in September
  • The Crick Saturday Launch coming in May
  • Good Luck to all the runners in Charleston today (interesting side note.. did you know that Coach D once lead the bridge run for a couple 100 yards… if you are mistakenly put in the gold group up front why not sprint out the gate!!)