A somewhat light crew this morning. We found out after the fact that @F3Shaggy had the helm at General Assembly. Hard for YHC to compete with F3 Royalty! Anyway, No Barney’s (FNGs), so no disclaimer was necessary. That beach leach Nimrod had no gloves to spare, so YHC was able to hook him up. We jumped into the soup for….
Warm Up
- Fellowship pace jog down the path out to Glen Eden
- Circle up for LBCs x 20
- Good Mornings x 15
- Prisoner Squats x 15
- Standard Merkins x 15
- Imperial Walkers x 15
The Thang
The PAX then headed out at a fair clip down Glen Eden, turning left on Parklake Avenue towards that big ‘ole parking deck. Along the way we stopped for a set of Quick Feet x 20 and Low Derkins x 20.
Arriving at the parking deck, we headed up 4 flights to the top level and beginning at one end, we embarked upon several sets of “3-6-9”. Run to other end of the deck, performing 3x of an exercise. Run back, 6x of the exercise, then run back again and 9x of the same exercise. The exercises called were:
- LBCs
- Star Jumps
- Standard Merkins
- Dying Cockroaches
We took a quick People’s Chair break to discuss the next thing, which was a Bear Crawl all the way across the deck, with a Lunge Walk back. This was longer and harder than YHC had anticipated… When done, more People’s Chair.
Next, 4 PAX performed Balls To The Wall while the other 4 ran a lap around the top of the deck, sprinting in the middle. Flapjack and Repeat-O. Back to the “3-6-9”, with:
- Alternating Lunges
- Flutter Kicks
- Squats
- Freddie Mercurys
That ended up being plenty. 🙂 From there, we jogged back towards Glen Eden, stopping 3/4 of the way there for another set of Quick Feet. We then sprinted to the stop sign (about 150 yards) and got into Plank position waiting for all PAX. From there, we jogged at Fellowship Pace back to the soccer field where we stopped for a quick set of LBCs.
Mary
Continuing on back to the beach and Shovel Flag, we circled up for more LBCs, American Hammers, and something else which YHC has promptly forgotten.
COT
- Announcement – The Arena this Friday, 2:20 PM, Healing Transitions of Wake Co.
- Prayer Request – Multiple requests for love and mercy
- Ball of Man – Mayhem shared a kind word of encouragement and kindness with the PAX
-Azul out…
