Author: Les Porter

Warmup

• 14 Gravel Pickers
• 29 Finkle Swings: swing 1 leg back & forth, switch leg halfway
• 29 Calf Raises
• 29 Side Straddle Hops
• 29 Mountain Climbers
• 29 Merkins
• Pledge

Gastonia Leap Frog

• Location: Start at school entrance, go by baseball field, and end behind the school.
• Format:
  • Partner up.
  • P1 runs to next light and starts doing Merkins.
  • P2 runs to the light beyond P1 and then starts doing Merkins, essentially leap frogging them.
  • P1 gets up when P2 starts his Merkins and then runs to the next light.
  • Repeat until the end.

Leg Day

• Location: New Hope Presbyterian Church
• Format: Four corners & step-ups in the pit
  • 20 squats
    • True or False: 1800 & 1900 were not leap yeas but 2000 & 2100 are leap years. PAX correctly answered false.
  • 20 jump squats
    • True or False: The leap year concept was established by Julius Caesar. PAX correctly answered true.
  • 20 prisoner squats (hands behind head)
    • True or False: Superman was born on Leap Day. PAX correctly answered true.
  • 29 pulse squats (down > mid > down > up)
    • True or False: People born on Leap Day are called leaplings. PAX incorrectly answered false.
• Return to the school and finish with Sandstorm
  • Jump continuously with arms over your head for 1 minute
  • PAX provided 10 counts for the 1 minute countdown

Arm Day

• Location: Soccer field & bleachers
• Format
  • 10 Dips on bleachers
  • Abyss Merkins on bleachers: 10 of each variation
• Zombie Crawl from bleachers to midfield
  • Start in a plank position and crawl with both legs dragging behind
  • Q abandoned this exercise when it became clear he was the only one dragging himself across the muddy field.

Wrap Up

• Location: School entrance
• Merry
• CoT

Warmup

• Background music: I Got You Baby by Sonny & Cher
• 10 Gravel Pickers
• 10 Side Straddle Hops
• 10 Merkins
• 10 Mountain climbers
• 10 Burpees
• 10 Dips

Some PAX suggested we did the warmup multiple times but I saw no evidence of this.

Triple Nickel

• Location: Street in front of Belmont Foursquare
• Trivia: How old is the movie Groundhog Day?
  • A: 30 years. 31 in 10 days.
• Format: Triple nickel (run to top of the hill, 5 reps, run to bottom, 5 reps)
  • 1st run: 5 Merkins
  • 2nd run: 5 Hand release merkins
  • 3rd run: 5 Carolina Dry Dock (CDD)
  • 4th run: 5 Peter Parkers
  • 5th run: 10 Booyah! Merkins

Four Corners

• Location: Upper parking lot for Belmont Foursquare
• Trivia: What does Ned Ryerson do for a living?
  • A: Sells insurance.
• Format: Four corners, 10 reps each exercise with 2 rounds
  • Bobby Hurley’s
  • Makhtar N’Diaye’s: Plank down to forearms one at a time and back up in 4 count.
  • Freddie Mercury’s: Bicycle crunch
  • Mike Tyson’s

Wall work

• Location: School entrance or walls near playground
• Trivia: What does Ned Ryerson say to Phil after he steps off the curb, into a puddle?
  • A: “Watch out for that first step, it’s a doozy.”
• Format: Exercises using the wall
  • Wall sit for 30 seconds
  • Balls to the wall for 30 seconds

Wrap Up

• Location: Playground circle
• Trivia: Phil’s love interest Rita is played by Andie MacDowell. What SC city was Andie born in?
  • A: Gaffney
  • Orangeman got the correct answer and he selected our last exercise, which was of course Six Shooters.

• Warm-up
  • Side Straddle Hops
  • Gravel Pickers: Wide stance, touch ground directly below. 
  • Abe Vigoda: Wide stance, touch opposite hand to foot. 
  • Mountain climbers

• Talladega Nights (2006)
  • Location: Track (0.2 miles)
  • Exercise: “If you’re not first, you’re last.” Burpee Catch Me If You Can Indian Run. Run single file as a group. Last person does 2 burpees then sprints to catch up. They tap the next person to begin their burpees and continue sprinting to first place where they’ll set the pace. 
  • Trivia
    • Name of the school? West River Elementary.
    • The career day scene opens with another dad talking about being a Waffle House manager. The closest WH is 1.9 miles away.
    • 13 was on the door of Reese Bobby’s 1969 Chevy Chevelle.
    • When Ricky Bobby’s dad teaches him to overcome his fear of driving, the name of the cougar in the Chevelle was Karen.
      
• Smokey and the Bandit (1977)
  • Location: Parking lot
  • Reps:
    • 400, number of cases of Coors beer that had to be hauled
    • 28, based on the 28-hour trip from Atlanta to Texarkana to Atlanta.
  • Exercise: 400 count broken into sets of 100 with 28 count of merkins broken into sets of 7 in between
    • Side Straddle Hops
    • Smurf Jacks
    • Seal Jacks
    • Plank Jacks
  • Trivia
    • #2 movie in 1977 behind only Star Wars
    • Roscoe provided quite a bit of quotes and trivia
• Bullitt (1968)
  • Location: Back side of the school
  • Reps: 
    • 7 jump squats, based on Bullitt Mustang jumps during the San Francisco car chase.
    • 10 runs, based on the 10-minute chase scene.
  • Exercise: Run up the hill, 7 jump squats, run back down the hill. 10 runs total.
  • Trivia: Mustang sold for $3.74M in 2020 in Mecum Auction.

• Gone in 60 Seconds (2000)
  • Location: Front of school
  • Time: 3:26
  • Exercise: Up and down planks with Moby’s Flower