Eleven PAX and one dog convened in the mist and under a nearly full moon at 0545 Monday for the venerable Kenan beatdown. YHC pulled out an oldie-but-goodie workout from the early days of Rameses and Fetzer workouts.

The Thang:

Warmup SSH x 20, IW x 10, Squats x 10, Arm Circles forward and back x 10 each, Erkins x 10, Derkins x 10.

Jog to Hooker Fields for The Escaltor. Line up at one end-line of soccer field and knock out one exercise. Then run the opposite side, line up again and repeat the first exercise, adding one more. Then back to the starting point, repeating those two exercises and adding a third. And so it went, the exercises in order: SSH x 10, Slow Merkins x 10, Slow Carolina Dry Docks x 10, Squats x 10, Jump Lunges x 10, Parker Peters x 10, Plank Jacks x 10.

From there we ran to the brick walls in front of Fetzer Gym that were installed specifically for F3 Dip protocol: three sets of 15 x dips alternating with 10 x Step-Ups left and right.

And on back to Kenan for dealer’s choice Mary: Flutters, Freddie Mercurys, Box Cutters, Russian Hammers, LBCs, Slow WWIIs, and 60-second planks.

A good time was had by all and special thoughts and prayers go out to Lo Pair, who just completed a round therapy. Godspeed and hope to see you soon in the gloom!