2 pax planted the VSF on the Duke Hospital parking deck and felt mighty prideful about their early morning wake up.  Strong like bull, as some might say.  Who else would get up at 4 am to get their days started right?  Then the pax noticed the construction workers across the street who had clearly been at it for a while.  Pride swallowed, the beatdown commenced…

Warmup yog to the top

Arm circles
Good mornings

Yog to the bottom – high knees, butt kickers, karaoke run

10 pullups

Stairwell Jacob’s Ladder
10 jump lunges each leg at the bottom, 10 Peter Parkers at the top
10, 8, 6, 4, 2 burpees at the top also

Jack Webb

In memory of Floyd and his sore shoulder….The Decelerator
LBCs x 30, 25, 20, 15, 10, 5
Low flutters x same
Hammers x same
Heels to heaven x same


– Was hoping LS didn’t show up so I could go to Dunkin Donuts
– Get better Floyd
– Keep up the momentum, Churham, lots of new pax joining up recently