23 PAX gathered. No FNGs, no disclaimer. We jogged down the Greenway and exited to the parking lot behind Southern States Collision Center (behind Kroger on Six Forks). Warm up included SSH x 20, Good Mornings x 10, Imperial Walkers x 20, Mountain Climbers x 15, Ski Abs x 15, and Plank Jacks x 15. Count off by ones and twos.
The Thang
Ones and twos head in separate directions. Three light posts in each direction. Start at center light post and run out to first post (x 15 Standard Merkins), then back (x 15 High Knees), rinse/repeat same until third light post, then ones and twos switch sides. Plank exercises until all PAX finished both sides. Then repeat with x 20 LBCs at each post and x 15 Prisoner Squats at center light post. YHC called out x 30 Prisoner Squats until all PAX finished.
Jogged back along Greenway (very hard to see with eyes adjusting from light in parking lot) towards top of hill on Overbrook Drive next to OLL. Set of 7s with WWIIs and Carolina Drydocks. Then Six Inch Leg Hold and Chilcut Hold ladder (5 seconds, 10, 15, 10, and 5) in parking lot off Overbrook Drive. Jogged down hill to parking lot on Oxford Road.
Mary / COT
x 25 LBCs and x 30 Hands Behind Your Head Low Slow Flutter.
No announcements. Prayer requests for Stanton Devine and Haiti.
Mr. Furley took us out.
