8 PAX, including AO virgin Orwell, gathered on a beautiful Saturday morning at the John Chavis Memorial Park. Do you know who John Chavis was?
John Chavis (1763 – 1838) was a free black educator and Presbyterian minister in the American South during the early 19th century. Born in Virginia, he fought for the Continental Army during the American Revolutionary War. He studied with John Witherspoon at the College of New Jersey and finished his studies at Liberty Hall Academy in Virginia, where he was ordained as a minister. Later while working in Raleigh, North Carolina, he established a private school that was highly regarded and attended by both white and black students (although on differing schedules.)
Thanks, Wikipedia. Now you do. Here’s what we did.
Grab 4 cinder blocks and let’s pass them around for the next hour. Circle up behind pool for warm up:
Good Mornings, SSH w block press, hammer, dying cockroach, low slow flutter, bicycle crunch, squat press, alternating lunge. Yes, all with blocks, which were passed after each exercise.
To baseball field for some arm work — partner up for wheelbarrow around the bases w/ 10 derkins, flapjack at each base. Crab walk to second base, 10 diamond merkins, sprint home. Bear crawl to 2nd, 10 dry docks, sprint home. Another partner wheelbarrow/derkin flapjack around the bases. People’s chair and random planks between each set. Finish with painful series of 6 inch leg hold x 10 count down the line, low slow flutter, Homer to Marge, another 10-count 6 inch leg hold to finish.
Cross MLK Blvd for cinder block Indian run down Holmes Street, right on Bragg Street to greenway entrance. 20 squats with block. Continue down greenway to the Newport cigarette and urine tunnel. 20 more squats. Line up at end of tunnel for people’s chair with constant block pass. Finish with balls to wall for 1 minute.
Head over to picnic shelter for leg work — find a spot for 15 jump ups, single leg squat L leg, irkins, single leg right, decline dry docks, all x 10 then another set with 5.
Run down greenway past another picnic shelter with sleepy couple, back up to park tennis courts. Burpee 4 corners – 1-legged burpees right leg, dbl merkin burpee, 1-legged left, body builder burpee, all x 10. We were all sweaty – some much more so than others.
Circle up for Mary – more low slow flutters, bicycle crunches, box cutters, heels to heaven.
COT:
Arena Friday, sign up to Q Ambassador and a Injured Reserve workout – 3 options each week, prayers for race relations, the power to speak up and the destruction of stereotypes, Cherie Berry’s wife’s (Jennifer) Mom being tested for cancer, M. White Shoe, due August 8 #ProudPapaToBe.
Chavis is a great site — also nice to hear an organized workout group of 20+ youth participating in a bootcamp as we finished ours. Hope they enjoyed the use of the blocks during COT. Thanks for the opportunity to lead, F3 Raleigh.
