16 PAX answered Ma Bell’s call to come git some. And some they got. Of course the gate was closed, so Ma Bell rerouted the call. Good thing we had PBX with us. OK, enough telecom talk. No FNGs, let’s go. Run into the park to the top of the big hill by the power lines, find a grassy spot and circle up
Warm up:
25 X SSH
10 x Flying Merkin Planks (for lack of a better name)
10 x Apollo Onos
10 x Up / Downs (because it’s football season). Chop em!
12 x Windmills
Recover on the jog down to the bottom of the hill for a set of BLIMPS
Run to the elevated section of path. Do 5 Burpees
Run back to bottom of hill. Do 10 Lunges.
Run to top of hill. Do 15 Imperial Jumpers.
Run down to bottom of hill. Do 20 Merkins.
Run to elevated section of path again. Do 25 Plank Jacks.
Run back to bottom of hill. Do 30 Sumo Squats.
Plank it when you’re done.
Follow me on our continued tour of Apex Community Park through the woods and up to the big shelter. Find a spot for:
15 x LBCs
15 x ‘merican Hammers
Run over to our normal starting parking lot and grab a good sized rock. We’re not traveling so don’t be skeered to get a big un. Someone kept asking Who? Who?. I think a big owl had his eyes on a juicy 3 legged dog. Anyway, circle up with your rock and count off into 1s and 2s.
1s – run over to the boxes between the basketball courts and do 20 box jumnps then to the court for a traditional suicide. Run back and plank by your rock until all 1s are back
2s – alternate between 15 overhead rock squats and 20 rock curls until all 1s are back
Flip-flop: 2s box jump and suicide while 1s work the rocks
Repeato with 20 star jumps and karaoke suicides
Put your rocks back and meet me on the basketball court. Give me 2 lines facing each other for a traveling merkin pyramid
1 Merkin, travel 1 step to right (or left as the case may be)
2 Merkins, travel 2 steps
…and so on, up to
6 Merkins
then
Travel 5 steps the other way, do 5 Merkins
Travel 4 steps the other way, do 4 Merkins
…on down to
1 Merkin
Indian Run back to front of park, stopping at first parking lot on left. Circle up for Mary:
15 x Reverse LBCs
15 x Box Cutters
10 x Loooooow, Sloooooow Flutters
10 x Boat/Canoe
15 x 4-count Merkins
That’s it!
COT
Count-o-rama: 16
Name-o-rama
Announcements: K2C Feb 6, 2nd F opportunity at the Pharmacy in Cary this Thursday, Go Ruck coming up Oct 17
Prayers: Weighing heavily on McCants’ heart is an upcoming custody battle over his foster son, Micah, who his family has cared for the past 15 months. McCants and family have grown very close to Micah and fear for his safety if the courts award his grandmother guardianship. Please pray for everyone involved and for Micah’s well-being.
BOM: YHC took us out
As always, the PAX brought energy and heart. It was a pleasure and a privilege to lead a great group of men.
Ma Bell out.
