The Deuce

AO: Big Creek

When: 02/26/2019

QIC: Swiper

PAX (6): Swiper, Snake, The Hammer, Spit Valve, McDuff, Inseam


After pouring rain all last week, the PAX were excite to stretch our legs and cover some ground at the Creek.  Many on the road, but 6 answered the call.  Here’s how she went…


Mosey to the upper parking lot moving toward the front of the park for warm up’s, all IC:


Good Mornings

Imperial Walkers


The Thang:

Mosey to the track for some Dirty McDeuce, 3 exercises X15, followed by a lap around the track:

Round 1:

Merkins, Reverse LBC’s, lunges Alpha count

Round 2:

Wide Merkins, Big Boy sit up’s, squats

Round 3:

Diamond Merkins, Reverse Pickle Pounders, calf raises

Round 4:

Carolina Dry docks, LBC’s, Hammies

Strong work by all of the PAX, but Hammer and Spit Valve set the pace for sure

Next up; 12,10,8’s on the benches- Dips, Incline Merkins, Step up’s

Stopped by the playground for some pain stations:  Partner up and 2 PAX run around the short track while 2 more do pull-up’s and the other 2 do derkins on the big rock

Back to the flag for Mary:





Side plank dips




  • Hats off to Inseam for approaching his 1-month anniversary.  Solid work, missing only 1 post that YHC can recall.  TClaps!
  • Prayers for all of those on the road this week
  • Blessings for the spring season approaching and growth of the Forsyth AO’s
  • March Challenge on Twitter and Slack.  Jump in and join the fun!

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