4 PAX arrived at the crack of dawn on a misty morning in Durham for a Floyd beatdown. We welcomed Dirty Bird who was a walk up PAX from Charleston, SC, in town on business.

SSH x 20
Windmills x 10
LBAC x 20
1/2 mile jog on Tobacco Trail

The Thang
Mini-Murgh after the 1/2 mile jog, go to PAINground
10 sets of:
5 Pull-ups
10 Merkins
15 Air squats

Total: 50 pullups, 100 Merkins, 150 Airsquats

Jog to turf field
The Thang: Sprints with leg burners
75 yard sprint with exercises designed to destroy legs
75 yds- 20 jump lunges
75 yds- 20 jump tucks
75 yds- 20 Frog jumps
75 yds- 20 Star jumps
20 Donkey kicks-75 yards- 30 Low jacks

LBC’s x 30
Tar Heels to Heavens x 30
6″ raise leg bobbers x 20
Low slow Flutters x 20
Hello Dolly’s x 20

Run back to cars


Nice work today guys. Keep it up. I would like to build some momentum on Thursdays. We have a decent core of 6, but I would love to get 10-15 regulars.

Thanks for coming today, Dirty Bird. Nice meeting you. Hope to see you post again next time you are in town.