9 PAX enjoyed the sunrise in Fred Fletcher Park as YHC led them through a workout without any sprints.  Wendell G was disappointed, but we had plenty of other fun to attend to.  After Dieter squealed in from the Italian Job, we were off…


Warm-up jog around the Yard Art, along the trail, by the House of Cats to the Upper Parking Lot, with 3 stops for 20 ‘mericans along the way

Warm-up circle –

  • SSH x 20,
  • Imperial Walkers x 20,
  • Wind Mills x 20,
  • Sir Nigel Fazio Arm Circles x10 each way

Take a spot on the curb for

  • Quick Feet x 20
  • mini jump-up to the left x 20
  • mini alternating left-right step up x 20
  • mini jump-up to the right x 20

Recover on the jog through the upper field, across the stone circle to the picnic pavilion, stopping for 2 more sets of ‘mericans x 20

Set of 11’s at the Picnic Pavilion combining Jump-ups + Pull-ups

Mosey over to Hamburger Hill for the Clock

  • ‘mericans x 12 at 12 o’clock
  • ‘mericans x 12 at 3 o’clock
  • ‘mericans x 12 at 6 o’clock
  • ‘mericans x 12 at 9 o’clock

Mosey to the softball, lacrosse, soccer field for Bear / Gorilla / Bear  – 10 yard Bear Crawl, 10 yard Gorilla Walk, 10 yard Bear Crawl followed by an Exercise.  Bear / Gorilla / Bear back to starting point

  • CDD x 10
  • Low, Slow Flutter x 10
  • ‘mericans x 10
  • Ski- abs x 10
  • Diamond ‘mericans x 10

6 minutes of Mary

  • LBC x 30
  • Chilcutt Plank x 30
  • Putin x20 + Sarkozy x 20
  • Russian Ukrainian Canadian American Hammers  x20


  • Very little mumble chatter this morning until we got to the Bear-Gorilla-Bear.  Then the PAX made up for the silence.
  • Total of 178 exercises from the push-up family + 55 pull-ups, and YHC was gassed.  Throw in a full minute in Chilcutt plank too.
  • Komen 5k on 6/14