After four miserable, hot, humid, sweaty North Carolina summer months, fall finally showed up this morning. It was awesome. Six came out early for a 5k that may have been closer to a 6k, but on a 55 degree morning it was just fine. As we were finishing the run we realized that the guy who signed up to Q (who shall remain nameless so we don’t hurt his feelings) is out of town at a wedding. So, YHC took the Q and just stole a workout that Coco has done may times at Bastille.

Dean Wormer led us through some SSH, imperial walkers, hillbillies, arm circles, and merkins, then it was time to get to work.

Fellowship jog to the parking garage, which Manafort once referred to (in Russian) as something like the yellow place of misery and sorrow. Each pax then did:

2 pull-ups, 5 merkins, 10 ab exercises of your choice (Coco used to make us do all WW2s and my hiney would hurt for a week), take a lap around the block.
4 pull-ups, 10 merkins, 20 abs, take a lap.
6, 15, 30, lap
8, 20, 40, lap
10, 25, 50, lap
Back down the pyramid as far as you can get until time was called.

Fellowship jog back to the parking lot with a few sprints along the way.

Mary:

Flutter Kicks – Bogey
Plank – Dean Wormer
Boat Canoe – Spooky

Announcements:

If anyone was given a nickname that was once funny but is now no longer funny (for example is now a convicted felon and many would say a national disgrace) that person should feel free to request a new nickname.