Fitness, Fellowship, Faith

Day: September 7, 2023

US Open Quarterfinals Workout

If any of you were playing in the quarterfinals of the US Open tennis championship this week, this workout is not for you. I’m sure you can easily complete it, but why drive all the way back to Gastonia when you have an important match in NYC?

WARM UP: Merkins, Shoulder Taps, LBCs, Squats, Imperial Walkers



10 Chest Presses, 10 Dips, 10 Derkins – 3 ROUNDS
10 Squats, Big Boy Sit ups, Monkey Humpers – 3 ROUNDS
5 Burpies, 10 Curls, 5 Burpies, 10 Arm Extensions – 3 ROUNDS
15 Kettle Bell Swings, 15 American Hammers, 15 Dying Cockroaches – 3 ROUNDS
15 Kettle Bell Swings, 15 Merkins, 15 LBCs – 3 ROUNDS

A couple of laps around the parking lot.

COT: Turtleman, Norwood, Tube’s M, Spiderman’s Father-in-Law

The Pub 9/7/2023

Nice showing of Mortimer veterans this morning (Missed you Breaker) for a humid 5 mile run.  2 pax even put in EC with step ups to train for the Chad 1000 on Nov 11th – good work pushing the rock Whoopee and Roscoe.  The route today was the  OG route — Martha’s and back.  Everyone sweat out at least 20 Liters.  I promise no more hot humid pub runs for the rest of the year!


Second ruck event  of the fall – Oct 21 in Belmont – check out he pre-blast

JJ5K 9/30


Roscoe’s mom recovering from knee surgery

Stroganoff and family



Until next time – Defib out

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