With Irma long gone from the Triangle the weather was perfect with a star lit gloom for some cinder block-n-rockin work to be had at the Possum Trot this morn. Eighteen PAX strong with one FNG (R-22) posted for the beat down below….

Warm Up

  • SSH x25  IC
  • Good Mornings x15 IC
  • Imp. walkers x25 IC
  • Fazio Arm circles x10 each direction IC
  • Arm swings
  • Downward Dog hamstring & calf stretches
  • Two easy laps around tennis courts

The Real Work

  • Men lined up on one end of tennis courts with blocks and rocks. Overhead carry to far side of 1st court, drop & complete 5 merkins, continue overhead carry to next outter court line for 10 merkins, next outter court line 15 merkins, final court line 20 merkins. Hold plank for the six. Drop blocks & rocks for a 20 count step up and down alternating high knees off cinder blocks. Bear crawl all the way back across all 4 courts to start. Hold plank for the six. Sprint back across courts to blocks. Rinse & repeat 2nd time around cradle carrying w/bicep block rock curls x5, 10, 15, 20 on outter lines. Single arm planks on blocks with opposite leg raised for 20 count x2 with opposite arm and leg. Duck walk back to opposite end of courts & hold plank for the six. Line up and sprint back to blocks & rocks. Rinse & repeat with overhead block & rock presses to outter court lines w/sumo jump squats x5, 10, 15, 20 on outter lines. 10 merkins on Fedex’s down. Lunge walk back to other end of courts and line up on fence for balls to the wall. Twenty count, recover, fifteen count, recover, ten count, recover.

Mary

  • LBC x25 IC
  • Dollies x25 IC
  • Hold six inches for 20 count
  • Rosalitas x25
  • Hold six inches for 20 count
  • Freddy Mercurys x20

COT

Announcements –  CarPex CSAUP  – The Odyssey on 10-7-17

BOM

Crablegs battle with ALS, Bananna Seat health issue, CHiPs friend Kris’s family who died in the Duke Health helo crash last week, Texas & Florida’s families struggling from the recent hurricanes, one or two others. YHC encouraged the men to not let the window of opportunity close when God places another brother or a prayer requests on our hearts and minds during the day but to stop and lift them up in prayer as we never know what we may be the very one God is using to stand in the gap on behalf of another whose life He is working in. YHC led us out in prayer.

Until we meet again, Double D…..

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