On this soggy Thursday, 8 men bellied up to the bar for Burgundy led beatdown. After a brief “Welcome to the Neighborhood” speech, we were off.

The Thang

Half mile run around Manchester Village parking lot. At this point, Burgundy laid the hammer. No warm-up, just jumped right into a lovely ladder consisting of:

• 10 – Burpees
• 20 – Merkins
• 30 – Hello Dollys
• 40 – Imperial Walkers
• 50 – (totally forgot)
• 60 – Side Straddle Hops
• 70 – Moroccan Nightclubs
• 80 – Squats
• 90 – Mountain Climbers (single count)
• 100 – LBCs

Mosey to the Manchester Meadows playground

• Two rounds of pull-ups / hanging LBCs or ground LBCs
• Run around the pond stopping at each swing to do 5 burpees
• Run back to playground
• 10 rounds of dinosaur jumps and runs
• Plank walks around the playground – stopping to do 5 merkins at each animal

Mosey to Manchester Village Fountain

At this point Burgundy pulled out his DJ turntable (iPhone) and queued up some Moby “Flower.” Each “Bring Sally Up” – jump from ground to the top of the brick shoulder on the fountain. Each “Bring Sally Down,” drop for a merkin.

Who knew 3:28 could be this painful? Finished up with a dealer’s choice ab lab:

• Freddy Mercuries
• Russian Twist
• Hello Dolly
• Reverse Crunch
• Protractor
• Rosalita
• Burpee Jumps
• Flutters

Great work gentlemen! Welcome to ManU. Come back and bring your friends. This place doesn’t disappoint.

Announcements:

Clown car to Gastonia this Saturday – check your Fort newsletter from this week

Nun Run 5/30 – check @F3RockHill twitter for link

Asheville Leap Clown Cars 5/30 – respond to CSPANs email sent this week