QIC rises to the occasion and finally arrives early and starts on-time — 5:30a on the button. Mosey on up the hill towards track, lots of mumble chatter about how Chapel Hill brothers are still sleeping. It just never gets old…
Warm-up:
– SSHx20
– IWx20
– LB Arm Circles x10 (reverse)
– Merkinsx10
The thang:
Jog to bottom of big hill. Pair up and push each other through a modified Jacob’s ladder.
– 5 reps — Sprint up hill alternating from backward and forwards runs, 5 burps at top, 10 squats at bottom – decrease by 1 burp each time.
– Plank out at bottom and wait for PAX to finish
Mosey across street to Law School front lawn for a little punishment
– Low hold plank 1 min, 10 merkins, 15 dry docks … recover
– Move to wall, steps up x20 (each leg) – OYO; plank out
– Low hold plank 1 min, 10 merkins, 15 dry docks, bear crawl across lawn, 15 dips … recover
Mosey back to bottom of hill for all out sprint up and to track; plank and wait for PAX to finish. 10 merkins
Jog out onto track, line up in lanes; two waves — 15 yrd sprint, 10 merkins, 15 yrd sprint 10 burpees, 15 yrd sprint, 10 dry docks — plank
Bear crawl on field back to pole vault mats.
Circle up for Mary dealer’s choice:
-Box cutters (QIC)
-LBCs (Amphibious)
-15xWWII (Nutmeg)
-20xRussian Hammers (Bo)
Moleskin:
– QIC thrown off his game to seeing two 2.0s posting @Devils Ridge — strong work. You guys inspire us.
– Chris Rosati 2nd F at CHCC on 10/1, 7PM – don’t want to miss it. RSVP with Honey
– 2nd F at Tobacco Rd Chapel Hill on 10/6, 8PM
– Actively planning Bull City Beatdown; Qs needed – look out for details.
Aye!
