Fun at Carolina Courts

Warm up:

  • Jog through parking lot to Franklin Ave. doing High Knees, Butt Kickers, Karaoke, backward run
  • Jog to Old Courthouse Theatre parking lot

Circle up: (OCT parking lot)

  • SSH x 20
  • Hamstring stretch
  • Walkouts x 5
  • Merkins (8 wide, 8 regular, 8 diamond)
  • Mountain climbers x 20

Jog to Carolina Courts go inside Elite Fitness which was prearranged for our workout this morning

The Thang: (Elite Fitness)

4 stations (2 men per station 30 seconds)

  • Sled push n pull on floor 100lbs
  • Big rope thrusts
  • TRX pullups on box
  • Wall ball thrusts

4 stations (2 men per station 30 seconds)

  • Plank with knee ups
  • 40lb kettlebell get ups from knees with overhead press
  • TRX pushups with half burpee
  • Big rope thrusts with side jumps and half burpee

Exit Elite Fitness to Carolina Courts parking lot

  • (2) Six foot wall jump ups with bear crawl to top of hill
  • Jog back to Coal Train via stairs at Carolina Courts

Mosey to Mary (Coal Train)

  • LBC’s x 20
  • Homer to Marge
  • Mason Twists (25) KGB Audible
  • Plank 1 min
  • Crossover leg stretch hold for 5 seconds each leg x 2


  1. Seven faithful Pax gathered on a cool 50 degree, fall morning at Coal Train for a hump day morning beat down.
  2. Q arranged a special treat this morning with Philip Ritchy, the owner of Elite Fitness, to provide a new twist to our Wednesday workout. Many thanks to Philip for allowing us to use the new facility to try a few new exercises. Pax seemed to enjoy the change of scenery and feel satisfied with the workout. We’ll have to do that again in January and February when it’s 10 degrees out
  3. Thanks for a great workout and allowing me to lead today!

Moleskin faithfully submitted by Total Package 11/05/14