Summer Bodies are made in the Winter

Summer Bodies are made in the Winter

The 20-degree weather abated this morning as we headed into the gloom but the rain decided to fill that void. 8 PAX and a 2.0 (lured by the promise of donuts) mingled briefly in the light rain. Disclaimer was provided and off we went.

Here’s what went down.

The Thang

Mosey across 51 and over to the Charlotte Catholic deck. CoP @ bottom entrance.

Warm-Up Exercises in cadence:

  • SSH x 20
  • IW x 15
  • Merkins x 15
  • Mountain Climbers x 15
  • LSS x 15

WAVE 1: Growing Pains (aka “Ab Ramps”)

  • ROUND 1: LBCs
    • Starting at the entrance to Tartarus and taking the short ramps
    • Exercise x10 at entrance, 2nd Level = Exercise x20, 3rd Level x30, 4th Level x40
  • ROUND 2: Regular Crunch (Heels on the ground)
  • ROUND 3: Big Boy Sit-Ups
  • ROUND 4: Supermans

Wave 2: Triple Nickel

  • Your choice of Merkins on the bottom, Jump Squats on the Top
  • Used the long ramp to make sure we felt the pain.

Finished with 20 Dragonflys on the chain-link fence for good measure. Toes all the way up to the fence.

Mosey back to Launch Point

Did a Merkin-Wave to 100 until time expired. Called time and COT.


  • Spent a little time in the old Exicon and stumbled across the “Growing Pains” exercise. Thought I’d add some ramps to make it even more of a treat. Just after the halfway point (as we were getting into the Big Boy sit-ups) the PAX started groaning, at which point I had to remind them that “summer bodies are made in the winter”. This seemed to inspire them and the groaning quieted by a good 5%. Some modifications were applied as we reached the final sets. Abs are clearly an area we should all spend a little more time on.
  • I think we may be getting a bit soft as each of us (YHC included) looked for dry land at the top of Tartarus to complete our 4th Some found it, others went back down to the dry confines of the lower levels to complete. Modified the remaining sets as 10-20-30-20-10 rather than take the men back out into the rain.
  • Everybody was pushing it throughout the workout and I think the M’s of the men in attendance will appreciate their efforts. Solid workout by a solid group of vets.


  • A51/SOB Blood Drive: February 19th @ the Brace YMCA. Go to to sign up. Check out Slack for more info from Mighty Mite.
  • Keep Bout Time and the Jennings family in your prayers as they continue their bout.
  • Keep Lorax and the Horton family in your prayers as they begin a long journey and will need the support of the men of F3.

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