I picked this Q up from Badlands just the other day due to a scheduling conflict on his end so I knew, at least I told myself, I should honor him with what would most likely have been a good workout. He probably would’ve called for a little more running but after all, I was the Q this time so while we did focus on Fitness, it was more strength-related.
I hope he was honored and Masterpiece was pleased with the outcome.

WARMUP: Sure, why not. I think we should run around the long side of the park and make our way to the bottom of Tega Cay Drive. There we’ll do Imperial Walkers & Merkins. What’s better than doing it once? Doing it twice. We stopped there.
THE THANG: Listen here fellas, we gonna NUR up a hill we usually RUN up. So here goes:
NUR 1/3 of the way up the hill, face down hill, perform 10 Derkins then run back to the start.
NUR 2/3 of the way up the hill, face down hill, perform 20 Derkins then run back to the start.
NUR to the top, put your feet on a curb and perform 30 Derkins then STAY PUT.

Next, follow me to the Pull-Up Bars…notice the “s.” That’s right, there are two, one bar allows you to gain an assist from the big ball and one allows you to perform the exercise the old fashioned way.
With two PAX doing pull ups, the other 7 will hold an elbow plank until it is there turn to grip the metal bars and fight gravity by pulling your body skyward.
We did 3 rounds of this then swapped out the elbow plank for squat holds and performed 2 additional rounds of pull ups.

Next up, mosey over to the top of Tara Tea Drive (3 people know where that is so look it up).
Lunge walk DOWN the hill. You’d think I was speaking Swahili by some of the looks I got. You heard me, lunge walk DOWN the hill but keep your voice down ’cause it’s 0657 and here under the dome in the venison village of Tega Cay, most residents still be snoozing…soft.
The PAX eventually did what they thought was a lunge walk down to the bottom and I was close to the “6”, which I love because, well, you know.
The weinke said jump squats which I know we didn’t do. 2 people MIGHT read this so what we did at this stopping point likely doesn’t matter. But for the 2 of you enthralled readers, we then sprinted up the hill (I wasn’t the 6, or the 12 for this one) and performed 5 Burpees for the passers by. Much to the surprise of absolutely nobody, Fish Sticks was the 12 on the uphill sprints. He sometimes makes me think he could fight Father Time and earn a belt for his efforts. Actually, Father Time just might be Senator Tressel and his knee brace that does nothing to slow him down, so I’m not sure if Fish Sticks would earn the belt. It’d be worth buying popcorn for that one, however.
Then jog down the hill back to the start. Here, I know we performed the Carolina Dry Docks then followed ‘Sticks to the top for 5 more burpees.
Two of these is enough.
Next up, mosey to the AO’s nice smooth parking lot. It’s way better now than the not-so-good old days of loose gravel and broken glass bottles of Miller Lite & Red Stripe left behind by the inmates reliving their All-State Softball days the night before.
Now, the Tramp Stamp initiator, AKA Captain Thor:
1 Big Boy Sit Up : 4 American Hammers I/C
We graduated up to 5:20 then kept the 20 ‘Hammers I/C while increasing the BBSU’s. So, 6:20, 7:20 up to 10:20…get it?

Take a lap around the baseball fields but stay on the grass; can’t get the kicks dirty.

Next up, Jack Webb the traditional way, with 1 Merkin : 4 Overhead Claps on up to 10:40.

Next up, 2 columns, Santini style.
Left foot forward and perform lunges. When we finished, we performed the “lunge pulse.”
Switch legs and do the same thing.
Drop to a plank for Hand-Release Merkins.
Drop to 6″ and now, Hand-Release Merkin pulses.

And, we’re done!

MARY: See above.
ANNOUNCEMENTS: Yes, of course.
COT: Had to be there.