The running of the Tar Heel 10-Miler two days before inspired this morning’s Tar Heel Two-Miler—a knock-off version with plenty of running and lots of body-weight exercises crammed into 45 minutes.

Warmup: SSH x 20, Windmills x 10, Willie Mays Hays x 10, Arm Circles forward and backward x 10 each, Merkins x 10.

The Thang:

Into Kenan Stadium and to the northeast corner. One lap around the stadium concourse is just under one-half mile, so we did four laps with a break between each with a mini-session devoted to one body part.

First was chest: Merkins x 10, Diamond Merkins x 10, Wide-Grip Merkins x 10, Four-Stop Merkins x 10.

Run the concourse, plank until all finish.

Next came shoulders: CCD x 10, bear crawl 40 yards, CCD x 10, crab walk 40 yards.

Run the concourse, plank until all finish.

Then legs: Step-ups on benches, L&R x 12 each; split lunge L&R x 12 each.

Another lap, plank until all finish.

The core: LBC x 12, then rotating LBC x 12 each; Freddie Mercury x 12.

One final lap, plank until all finish.

From there we moseyed to the playing field in the stadium for one round of Four Corners, putting the total distance run at just over two miles. In each corner we did a mini-version of the earlier sessions, one each for chest, shoulders, legs and core. The cherry on top was each PAX running the stairs while the others did a core exercise.

Another great time was had by all. And to think—just 52 weeks until another Tar Heel Two-Miler.