As much as one can look forward to standing outside at 5:45 AM on a January morning, always enjoy Friday’s at DZ. It’s the end of the work week, mood is upbeat and the facilities are first class!  Today was no different.  Maybe it was the fans staying up a little late to watch Tar Heels vs Hokies (sorry Burt & Katniss, had to work that in), but a few Pax rolled in with less then a minute to spare, no FNG’s and 14 are moving.

Warm Up

One lap round the pickle followed by quick feet x 20. Then we do 15 X SSH, Hillbilly’s, Cotton pickers, Merkins, Mountain climbers.  Pax  finished with a flawless execution of counting off in 1 and 2’s, were warm so bring it on!

The Thing

Head to the back field and its blacktop loop.. Clear morning but no moon and things are pretty dark, however a plan is a plan and we are sticking to it.  So to the Pax….we are standing at 12:00, imagine loop as 12:00, 3:00, 6:00 and 9:00.  Instructions are, run the loop stopping at @3:00 – 10 burpess, @6:00 – 20 merkins, @9:00 – 30 American hammers, @12:00 – 40 jump squats, small plank break after squats and complete loop 3X. From my stance, I directed 3:00 as to right which was questioned by a few Pax.  Either way, soon were all on the same page.  Good thing YHC was directing exercises and not ordinance, could have damaged some friendlies!  After completing 3 loops, mosey to the shelter for core and arm work that goes like this: Derkins, Dollys, Dips, Box cutters, Irkins, LBC’s x 20.  Followed by Derkins, Dips, Irkins, x 15. Break out the bandaids!  Were moving to basketball court, Partner 1, Peoples Chair, Partner 2 Spiderman crawl to end of court one, next Partner 1 BTW, Partner 2 4 stop suicides. Finish with Partner 1 homer to marge while 2’s take a run around pickle, flapjacks for each.  Are we at 2 miles yet CK? Brief Mary and it’s a wrap.


Announcements, KKR Feb 4, next Friday as DZ, join in as Flip Flop and Term Paper host a Super Bowl beat down, sound like a good time!

Prayers for Khakis as he begins his journey to India, for the loss of young Mother known to MaBell and praise for Saben’s father-in-law gaining improved mental clarity due to new medications. YHC took us out, spread the joy of the workout with those we meet during the day.

Always fun, grateful for opportunity to lead such a fine group!