The New York Times launched countless apps, articles, and variations of the original “Scientific 7-Minute Workout” with their article covering the research on HICT back in 2013. archive.nytimes.com/well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout

So today, we set out to make our morning the best version of itself by adding weights to it — for science.

Ruck to Waverly, hitting as many stairs/steps as possible. Round 1. Ruck the stair loop. Round 2. Back to NYBIII. Selects for Round 3.

Thankful for the mild temps. Doing that two months from now would be nasty work.

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After the greatest and longest pre-blast in Just Ruck It history, I arrived to find no one in ruck vests at the AO. As the Just Do It guys wandered off, Gravel Mouth pulled in, and we set off a few minutes late. We talked about cars, my cruise adventure, and a few other things, and arrived back a few minutes late.

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Six showed up on a fine morning to get a good rack, I mean ruck. Great route suggestion by Trickle. We got in squats and merkins at corner stops and at two strategic locations. Great mumblechatter this morning!

Announcements for Highland Games, picnic and a few other events. Prayers for Petey, for Gravel Mouths grandad and praises for Quivers family member and their job situation and Kidklands 2.0’s birthday today. Great time out there this morning. MIAGD!

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6HIMs converged at the greatest ruckfest in SCary! After tariffs were paid, the pax launched with one 50lb sandbag in hand.

After a short mosey, 11s were called. Double time up the hill.

Mosey over to another vacant office building for a set of squats.
Mosey back to the

10 merkins for Mary

Prayers for those out of work and looking for work, that we can all trust God who sustain us.

MIAGD
#merkins4life

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Pledge then mosey to Java jive with stops for warm ups along the way (SSH, good morning, sir fazio).
Thang 1 was 11s: merkins by Java jive, LBCs at the top of the stairs by bocci.
Thang 2 we divided into 3 teams deconstructed burpees: one team amrap merkins at the bottom of the stairs, one team amrap jump squats at the top of the stairs, the 3rd team traveling between top and bottom.
Back to the flag for some quick Mary (box cutters, H2M, control freak heels to heaven)
HAND
Announcements: merkin madness, loco Ocho, Good Friday Stations of the cross, Highland Games, picnic
Prayers for finding common ground

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14 arrived in eager anticipation of a kettlebell beat down, they left fulfilled. The Q prepared and distributed “the longest winke they had ever seen”. Nobody was able to complete the task at hand, nor was it expected.

The thang was a triple modified Dora partner exercise suitcase carry activity with italicized “bonus time” workouts. All to the tunes of 90’s rap/hip-hop.

Photo and playlist below.

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8 PAX loaded up and headed out for a low mileage ruck/bootcamp. Hill repeats by the medical offices behind Waverly and then headed to Central Waverly for a DORA-ish thang. Partnered up with partner 1 doing erkins, dips and squats and partner 2 hitting the stairs by CorePower Yoga to show the ladies how we do. After several rounds of that, we headed back to the parking lot where we started (since we have yet to figure out how to get a shovel flag to stick in the pavement). Ended with COT.

It was an honor to be able to lead this fine group of HIM.

MIAGD

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A bunch of SCary-ites and 2.0s plus many outside our region came together for the premier family friendly donut eating race in our fine state. Grateful for the turnout, the volunteers and the pax who makes this all possible – Bagels. Special thanks to Shut In for planning the route and providing thorough instructions. Congrats to our 2025 winners Zero Drop and Daniel Boone. Special props to Web MD’s M who unofficially became the first female full qualifying finisher. We truly did make this a great day. If I forgot any SCary pax say the word.

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7 HIMs showed up to get in some miles and set a new personal best WTRR (words to reps ratio). Not surprisingly, the transcripts show that Mayor Kirkland had the highest WTRR for the group.

We traversed 2.7 miles down kildaire to Ritter greenway to regency to Tryon and back up to kildaire and then the parking lot where we ended with one squat, to avoid dividing by zero. World problems solved, heart rates elevated, one sandbag was carried by pax not named Astro. MIAGD, gents.

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9 for a wonderful first foray back into fitness after I spent a weekend riptiding around the Caribbean with a few hundred of my now closest friends. Headed over to Waverly to look for buried treasure (forgotten Christmas presents) under the site of the famous Waverly Christmas Tree. Dug our way through merkins and squats. Finding nothing at X marks the spot, and quickly running out of grains of sand in our hourglass, our ragtag band of pirates followed the map around the perimeter of Waverly with still no luck. So back we went to launch an assault on USS DoughBoy. Good times were had by all.

Most important announcement by far was 2/1 Ice Cream for Breakfast at Two Roosters.

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