Always 70 and Sunny
Always 70 and Sunny

Super 7’s in Full


17 strong men posted on a perfect winter (?) morning to enjoy some light jogging mixed with a vigorous beatdown.  Here’s how it went down.


Mosey to the NW corner of the school for COP

SSH x 25

Copperhead Squat x 20

LBC x 25

Merkins x 10

Don Quixote x 21

Mosey to the soccer field on Cary for Super 7’s: line up on the near sideline, do 7 Burpees, run to far sideline and do 7 Merkins and 7 Squats and run back.  Repeat x 7.

Mosey to track for Dora 1-2-3.  Exercises are Merkins x 100, Flutter Kicks x 200, Dips x 300.  One man does the exercise while the other runs one lap around the track.  Switch until all reps are completed.

Move to area between track and tennis courts for 5 Minutes of Mary:

Alabama Prom Dates x 20

Boxcutters x 21

LBCs x 30

Hello Dollys x 20

Mosey back to shovel flag for COT.  BT took us out.


YHC was anxious to complete a full Super 7, and in doing so decided that he is glad that he is not doing the December Burpee Challenge.  The lower back is tender.  Although it was dark, it appeared Swirly and Toga lead the way from what YHC could see.  Turns out that Saab is a beast as well and performed like a champ.  In YHC’s opinion, the Dora 1-2-3 was the perfect compliment to the Super 7, although 300 dips turned out to be a lot.  Nice work pounding them out.

Although YHC didn’t hear a lot of mumblechatter during the actual workout, the pre-game banter and post-workout chatter are priceless and are the secret sauce to this PAX.  Pre-game talk seemed  to center around the historical driving missteps of the PAX, most notably those of Lockjaw given his recent accident.  Thankfully, he is no worse for wear, and when YHC said that he had heard the police had given Lockjaw some unnecessary grief, Lockjaw promptly replied, while grinning ear to ear, that the cop screamed at him to turn off the instructional cadence tape that was playing in the car. Lockjaw is damn funny if you didn’t know already.  Further, Lockjaw is apparently getting driven all around town until his car is repaired and caught a ride with Saab to the workout.  At the end of the workout, he simply looked at Saab and stated “Homeward.”  It’s Lockjaw’s world, we’re just living in it. TYA had some typical anti-southern vitriole regarding lack of driving abilities in marginally challenging weather conditions (i.e.light rain), followed up with a story about an accident he had in his youth while acting like a typical Yankee.  We’re just glad you’re hear, TYA.

Before 0530, YHC had laughed out loud at least 5 times, and over the next hour sweated, grunted, maybe cried out in pain a little, encouraged, was encouraged, congratulated and was congratulated multiple times.  What a way to start the day, boys.  You guys are awesome.  There aren’t many better reasons to get out of bed so early, and we were even missing some notable regulars.

Announcements:  Special prayers and concerns for Lab Rat’s dad who is fighting cancer.  Lots of positive vibes coming your way, my man.  Also, The Scream is going to be out of the mix for a little while.  The PAX wishes you well until and anxiously awaits your return.  In other news, normal workouts this week/weekend, Lab Rat can cook like a champ, our Trail Run team kicks ass, and YHC became a member of the Woodfin Home Team family of satisfied customers. Update your home security NOW with the Woodfin Home Team (note: whole house logo wrapping is an OPTION, not a requirement, and although it is strongly suggested you replace your dog with a Woodfin German Shepard, it’s again not required).  ***paid for by Bleeder, who is dearly missed as he rehabs for ski season.

A hearty “AYE!”




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  1. Great job, fellas. Looking forward to some colder temps this winter. I’m out this weekend and will see you next week.

  2. THE Yankee Aggressor on

    Great Q BT. Priceless Backblast as always. Coffee spit at the computer screen on at least three occasions.

    Btw, Woodfin has a company that can clean up dirty computer screens

  3. Heck of a work out and backblast BT ! Appreciate the shout out for Woodfin Home Security and Automation bro… We are indeed Your Home Team!
    Splinter that was just a burppee in the middle for extra credit not a spill 😉

  4. Finally, got my phone to work properly, the great people at that Verizon wireless store were incredibly helpful and knowledgable about this phone, Kudos to BT for the Q on this workout. The German Shepherd program interview is being processed, They should be contacting you shortly about the Dog. I recommend the German Shepherd to anyone who wants to increase there security, It’s usually the step just before installing a moat with Alligators. ( of course, The salt water option has Bull Sharks)