7 Pax posted for a post Churuckam training weekend workout at Kickstarter.  We said our hellos and Vanderbeek mentioned a possible FNG.  We decided to warmup in the parking lot on the sheer chance the FNG showed up.  Sure enough after a round of good mornings he rolled up and dove right into ski abs with us.  So 8 Pax it is!  On a side note YHC’s ruck was still wet from the golf course so no rucks required today 🙂

The Thang

Warmup

  • Good Mornings x10
  • Ski Abs x10
  • Regular Squats x10
  • Carolina Dry Docks x10
  • Emperial Walkers x10

Time to hit the road
Since we’ve explored the grounds plenty lately, YHC opted for a jog around the lake today.

  • Patrol Run to the first bridge with the occasional Burpee
  • Partner up (size doesnt matter)
  • Partner one bear crawls while partner two lunge walks, switch off as necessary until we clear the bridge.
  • 3 Doors and Nickelback crushed the bridge and opted for the left hand turn which was much longer.  YHC did not specify the longer path but we ran with it.  Later we found out it didnt matter.
  • LBC’s x10
  • Indian Run 3 times through the group
  • Merkins x10
  • Indian Run 3 times through the group (cross second bridge)
  • Reverse LBCs x10
  • We are at the 20 minute mark so lets head back
  • Stop along the way for some Hello Dolly’s x1
  • Patrol Run back to the second bridge
  • High Derkins x10
  • Resume Jog
  • High Derkins x10 (dodge a jogger or two)
  • Resume Jog
  • WWII’s x10
  • Resume Jog to original bridge fork (remember where they went left instead of right)
  • So right turned out to be a dead end after 30 feet or so.
  • Partner up
  • Partner one crab walk to dead end and back while partner two cycles through merkins and squats.
  • Back the patrol run but this time with 5 dips every stop until we get back on pavement
  • Plank o rama
  • Indian run down to rocks along running path
  • Curls x10
  • Tricep Extensions x15 (while a group of girls power walks by.. where is ringwald when you need him)
  • Jog to last land little paved bridge before parking lot
  • 5 burpees -> Sprint to parking lot -> 5 more burpees  OYO

Mary

  • Box Cutters x10
  • Homer to Marge x10
  • American Hammers with 5 cadence count around the circle

COT
Our new FNG Old Rex killed it today.  He played his hand well and tried not to give us anything to go on for his name until he said he was a Raleigh native and was born at good old rex hospital.  Done…

  • Disclaimer was finally covered #Qdroppedtheball
  • 2.4 miles covers today
  • Tclaps to FNG Old Rex for coming out!
  • Tclaps for the Triangle GoRuckers that posted today after getting whooped by Churham!
  • Prayers for Ron (3 Doors buddy)
  • Prayers for 3 Door’s Mother
  • Prayers for Kanye’s Uncle Frank
  • Oflex celebrates his entering the Double Respect club this Saturday at Weekend Crick.  Watson (respect) will be co-qing “The Silver Bullet Workout” with Oflex.  The Geezers are invading!
  • Candlestick took us out

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