The Workout:
WarmUp:
- SSH x 15
- Windmill x10
- Imperial Walker x 20
- Good morning x 10
- Mountain Climber X15
PAX was split into 2 groups for some field work:
- Run from the starting point to the first cone, 10 Merkins, Crabwalk to next cone, 10 Merkins, crabwalk to next cone, 10 merkins, crab walk to last cone, run back to starting point
- Run from the starting point to the first cone,10 Merkins, Bear crawl to next cone, 10 Merkins, bear crawl to next cone, 10 merkins, bear crawl to last cone, run back to starting point
- Run from the starting point to the first cone,10 Merkins, Crabwalk to next cone, 10 Merkins, crabwalk to next cone, 10 merkins, crab walk to last cone, run back to starting point
Pax was broken up into groups of 4, 5, 5. Group partner carry of one man to the next workout field.
Mid Morning Mary:
- Plank
- Knees to Elbows
- Side Plank with Rotation
- Bird dog
- LBC
- Repeat set
Pax was again broken up into groups of 4, 5, 5. Group partner carry of one man to the next workout field.
PAX each grabbed a Rock, one that matched the size of their ego.
- 9’s on the stairs: 8 Proper Squats at the bottom of the stairs, 1 overheard press at the top. Repeat by decreasing the Proper Squats and increasing the Overhead presses by 1 in each round.
- Peoples Chair with (1 large) rock passed down the line, 1 overhead press at each man.
- Leave the rocks, move to the front of the school for 20 steps ups, 15 Derkin Docks, 20 step ups, 10 Derkin Docks
- Return the rocks to the rock pile
Indian run around the park to the pavilion
Ringwald led the PAX in final exercise burner of 20 dips.
Announcements:
- Krispy Kreme run is next week. The Crick workout is on.
- Forming interest in a Go Ruck challenge. Kanye and SingleWide are the Raleigh Qs; will also join with Durham and Chapel Hill
- MudRun signups underway; Crick teams will be formed up.
Prayer Requests:
- Star Bright shared that he and his M are expecting. This has been a long time coming so keep them in your thoughts and prayers.
- Amtrak asked for prayers for the son of a friend who is undergoing chemo treatment for a rare childhood cancer. Treatments thus far have not been as successful as hoped, so the family is continuing to try different options.
