A PAX of 27 hopped, bobbed, & weaved in place as an arctic breeze swept thru the pre-workout crowd. It wasn’t the excitement of a musical Q duo preparing to take the stage. It was just too dang cold to stand still. So one minute early & none too soon, we took off thru the bitter wind & sang a familiar tune.


Side Shuffle Hop x 25

Good Mornings x 20

Imperial Walkers x 25

Windmills x 20

Mountain Climbers x 20

Wide Grip Merkins x 15

Sir Fazio Arm Circles x 12 (reverse)

Turn & behold an awesome sunrise as Mr. Rogers declares it a beautiful day in the neighborhood. Jog thru the school parking lot & across the street to First Citizens for…


Alternating Walking Lunge Squats from the speed bump to the twin mini-trees.

Count off 1’s & 2’s at the First Citizens rotunda building for sprint-o-rama:

1’s sprint around the building while 2’s perform Balls To The Wall (flapjack)

1’s sprint around the building (with steps) while 2’s perform People’s Chair (flapjack)

1’s sprint around the building while 2’s perform Burpees (flapjack)

Jog back to the twin mini-trees for Alternating Walking Lunge Squats to the speedbump

Recover on the run across the street & back to campus. Descend the stone staircase to the track.

Paisley takes the stage for…

1/2 track backwards run & then Jumpies x 20

1/2 track run & then Partner Derkins x 20

1/2 track backwards run & then Squat Thrusts x 20

1/2 track run back to start-finish line (repeato)

Balls To The Fence for a 25-count

Ascend the stone staircase for…


LBC’s x 50

COT/Naked Moleskin:

Krispy Kreme Challenge is Saturday, Feb. 8th: Epoxy is site Q with 007 (his 2.0)

Mr. Rogers noted that some of us converge for fitness, others for fellowship, & still others for faith. Challenge yourself to show up for all three. #f3counts