20 PAX were motivated by the 18 degree gloom and arrived early and eager for some winter punishment.

Warm up

Warm up jog to the church parking lot. Then in cadence:

  • 20 SSH
  • 12 Willie Mays Hayes
  • 20 Mountain Climbers
  • 10 Merkins

The Workout

We jogged down the Laurel Hill decline, better known as mile 9 of the Tar Heel 10 miler. Pax discussed the potential for body parts to snap off in the freezing gloom until their lips became too cold to move.

At the bottom of hill we did, in cadence

  • 15 SSH
  • 10 Imperial Walkers
  • 15 Air Squats
  • 15 wide grip merkins

The Pax divided into a line for fast guys and a line for slow guys and up the hill we climbed. After a quarter mile, first to arrive did SSH. Then the group did, in cadence

  • 10 windmills
  • 15 front lunges
  • 15 merkins

Back into fast guy and slow guy lines. A quarter mile later the Pax did, in cadence:

  • Dips until Adolphus said to stop
  • 12 good mornings
  • 15 squats to calf lift
  • 10 Carolina dry docks

Back into lines and finished the hill. We then decended to the wires. On the wires we did two sets of 10 dips and Ierkins in cadence.


Many, Many LBCs, Mileys, Heels to the heavens.

After Chachi complained about the pax’s view of Old Man Coco readily apparent through Coco’s tights, Adolphus took us through a plank and stretch, burying Old Man Coco once and for all. The Humanity!