We are Runners…….


QIC: Sir Mix A Lot

PAX: 8 Penny, R-X, Franks, Chicken Noodle, Stouffers, Hooch, Tiny Tank, The Mountie.


  • 30- SSH-4 Count
  • 20 Imperial Walkers -4 Count
  • 20-Cotton Pickers
  • 20- Windmills

We typically start at 5:30, but I guess we now start the beat down whenever 8 Penny decides to show up…… Today the workout started around 5:33…. Let’s see what time he decides to show up tomorrow…. We might all get lucky and he will sleep through his alarm and fartsack…..

The Thang:

Mosey to the Pull up bars for a little DORA123.

  • Exercise 1- 100 Pull ups
  • Exercise 1 – 200 Merkins
  • Exercise 1 – 300 2count Shoulder Taps

Believe me when I tell you that this DORA is not for the faint of heart… when partner 1 is preforming the exercise partner 2 knocks out 5 Burpees, and picks up where his partner left off…. Rinse and repeat until all the repetitions are completed.

On the way back I can tell that some of the PAX can still actually use their arms…. So we need to make one more stop just to make sure nobody can bush their teeth today.

Speed Bump Escalator-

So basically every speed bump has an exercise, but you make sure to repeat the exercise you just completed on the previous speed bump. For example the first speed bump you preform exercise one, second speed bump exercise one and 2, Third speed bump exercise 1, 2 and 3 and so on until you have completed all 4 speed bumps.

Spoiler alert… nobody completed the exercise… we ran out of time….. Next Time!

  • Exercise 1 – Merkins x 10
  • Exercise 2- LBC’s x20
  • Exercise 3 – Plank Jacks x 30
  • Exercise 4 – Bobby Hurley’s x 40

Made it back to the Flags just in time for COT, but unfortunately no Mary. Next time Fellas!!

Moleskin/ COT

Prayers for all men and women in uniform

Prayers for 8Pennys friend as they take on their battle with Cancer and chemo treatment.

Prayers for The  Mountie’s son, and hopes that he will soon find a working medication.

Prayers for everyone involved in the terrible accident at Carolina Beach.

Tri-Mindfulness Triathlon march 31st 2019- Reach out to BTB with any questions.

Make sure to donate any money you might have for the Ainsley’s Angell Chariot- See 10COUNT for any questions.

Advisory council meeting 3/25/2019 you need to be there. You want to be there. THAT’S TONIGHT!!!

As always it a privilege to lead!

Sir Mix out!


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