Honey Stinger, Safe Ride, Toadstool, Wentworth, Tin Cup, Betamax, Bloodshot, Ice-T, Q-Tip (respect respect), Splinter, Folsom, Vanilla Ice, Black Lung, Paramount




  • Big Ones x10 IC
  • Imperial Walker x15 IC
  • Butt Kickers x10 IC
  • High Knees x10 IC
  • SSH x20 IC


Mosey to the bottom of William Street. Pair up Pax in groups of 2 or 3. Declare 5 points progressively up the hill. Starting at the bottom of the hill, run to the first point and perform x1 of:

  • Merkin
  • Groiner
  • Squat Jump

Return to the bottom of the hill and perform x1 Burpee.

Run to 2nd point, perform x2 of Merkin / Groiner / Squat Jump. Return to bottom of hill and do x2 Burpees

Run to 3rd point, perform x3 of Merkin / Groiner / Squat Jump. Return to bottom of hill and do x3 Burpees

Run to 4th point, perform x4 of Merkin / Groiner / Squat Jump. Return to bottom of hill and do x4 Burpees

Run to 5th point (top of hill), perform x5 of Merkin / Groiner / Squat Jump. Return to bottom of hill and do x5 Burpees


Three stations were set up for core (grassy area north of track), arms (50-yard line) and legs (top of stairs).

Split Pax into 4 groups, one group per station + 1 push group. Perform 1 round of exercise set for each visit to a station. Next visit, move onto next round.

  • Core
  • Round 1
    • LBCs x20 IC
    • Freddie Mercurys x20 IC
  • Round 2
    • Box Cutters x20 IC
    • Low Dollys x20
  • Round 3
    • Flutter Kicks x20 IC
    • Big Boys x20
  • Arms
  • Round 1
    • Merkins x20
    • Werkins x20
  • Round 2
    • Tempo Merkins x20 IC
    • CDDs x20
  • Round 3
    • Diamond Merkins x20
    • Sun Gods x10 IC F / x10 IC B
  • Legs
  • Round 1
    • Sumo Squats x20 IC
    • Air Squats x20
  • Round 2
    • Bobby Hurleys x20
    • Apolo Ohnos x20 IC
  • Round 3
    • Alt Lunges x20 IC
    • Monkey Humpers x20 IC


  • Captain Thors 1:4 (Big Boy:American Hammers). Made it until 4:16, before the Q was tired of the rain and called Omaha.


YHC recently finished a book called “The Midnight Library”, by  Matt Haig. Paraphrasing a few paragraphs which hit home:

“It is easy to mourn the lives we aren’t living. Easy to wish we’d developed other talents, said yes to different offers. Easy to wish we’d worked harder, loved better, handled our finances more astutely…”

“It takes no effort to miss the friends we didn’t make and the work we didn’t do…” “It is not difficult to see yourself through the lens of other people, and to wish you were all the different kaleidoscopic versions of you they wanted you to be. It is easy to regret, and keep regretting…”

But it is not lives we regret not living that are the real problem. It is the regret itself. It’s the regret that makes us shrivel and wither and feel like our own and other people’s worst enemy.”

― Matt Haig, The Midnight Library

As a kid, I often imagined what it would be like to be Michael Jordan or Scottie Pippen. I’d play basketball on the driveway of my grandparents home, reimagining and recreating (at a very poor level) MJ or Scottie’s latest game winning shot.

These days, too often I catch myself daydreaming what it would be like to be someone rich and famous. Every once in a while, these thoughts lead to regrets of things I didn’t do or didn’t do better to achieve such fame and riches. Such thoughts often leave me feeling empty and sad.

I have made the decision that whenever such thoughts arrive, instead of letting them make me feel empty and sad, I want those thoughts to serve as motivation. Each of us are writing our own life’s story. For most of us (except like Landsberry), this will be the only story we write. Lets challenge ourselves not to be writing stories of regret, but of stories of things we chose to do and that we did those things happily and to the best of our ability.


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