4 showed up for the EC 5K run and 3 PAX for an EC ruck. 15 Pax for the main event at Pleasantville. YHC hadn’t ventured to So Vill in  a while and it is always good to see a different set of faces still getting after it in the gloom.

Warmup: SSH, Imperial Walkers, Good Mornings, Mtn Climbers, Merkins

The Thang:

This is a variation on the dirty dozen – 12 reps of 12 exercises. The twist is here is that we repeat the previous exercises each time before moving on to the next set and we do them all one last time just for good measure.

Exercises 1-3: merkins, tuck jumps, Heels to heaven. Then, run a lap

Repeat 1-3 and then exercises 4-6: hand release merkins, burpees, Russian hammers. Run a lap

Repeat 1-6 and then exercises 7-9: slow merkins, jump squats, apple pickers. Run a lap

Repeat 1-9 and then exercises 10-12: diamond merkins, jump lunges, hello dollys. Run a lap

Repeat 1-12

Mary: Peter Parker, Parker Peter, Peter Parker Peters

COT: Congrats to French Lick and his family for another extremely successful Super Cooper event raising just at $100,000 for pediatric cancer. Welcome FNG Nucky!