Five years or so ago YHC was hampered by a lower-body injury (the high-hamstring strains, Achilles tendinitis and calve strains tend to run together in my dotage) and couldn’t run, so we crafted a heavy-metal sub-AO of the regular Monday AM Fetzer beatdown.

Same circumstances today, same format at Kenan with nine PAX participating, including FNG Barbershop from Washington, D.C., who’s visiting Chapel Hill for interviews at Kenan-Flagler Business School.

After a warmup of SSH x 20, Windmills x 10, Air Squats x 10, Arm Circles front and back x 10 and Merkins x 10, we ventured into the stadium near the east concourse so we’d have use one of the wooden benches.

We created a circle of nine stations, seven with coupons. The exercises: Dips on the bench, right-arm row with 25# dumbbell, left-arm row with 25# dumbbell, merkins, kettlebell swing with 45# bell, curls with 20# dumbbells, deep swimmers press with 15# dumbbells, split squats with 10# dumbbells (alternating left- and-right forward through each circuit), and side raises with 10# dumbbells.

We did tabatas with 30 seconds of work and 15 transition/rest and four circuits total, with breaks between circuits of 10 burpees, 20 WWII sit-ups and 60-second bows-to-toes plank holds.

Then Six Minutes of Mary consisting of Flutters x 50, Flutters x 25 (this latter dastardly idea the product of Uzi’s sick sense of humor), One-Arm Plank Rotations, 15 each side, and five Burpees.

Great workout, thanks to all for coming. Good to see Barbershop … best of luck and if you matriculate at K-F you’ll have to make Kenan a regular stop.