Birthday Week for YHC… 4 decades x 11 with a total Solar Eclipse on the big day and a hurricane to end the week. For some reason, I went with 11 as the number for the day. 19 PAX (2 for non-running) took the #DRP and posted this morning with temps in the upper 60’s and low humidity. A great day indeed…here’s what went down. Wish you could have joined us.
WARM-UP
- 11 Squats
- 11 Fazio Arm Circles (front and back)
- 11 Imperial Walkers
- 11 Good AM’s
- 11 Burpees
- 11 Windmills
- 11 Merkins
- 11 Putins (with leg raise)
- 11 Sarkozy (with leg raise)
- 11 Merkins
Mosey across the street and form two lines for Indian Run to the fountain by World of Beer.
FOUNTAIN WORK
- 11 Alternating Left-Right Step ups (to 2nd ledge) with a Burpee at the bottom
- 11 Irkins in cadence
- 11 Push Clap Irkins OYO
- 11 Dips
- 11 Derkins
- Chilcutt Hold around the fountain with a 10 count
Mosey to bottom of ramp at CapTrust Tower and Partner Up
- Partner Chase to the top with 5 Hand Release Merkins for the non-runner
- People’s Chair at the top waiting for the six
- 10 count with right leg up
- 10 count with left leg up
- 11 Partner Derkins
- 11 Partner Hand clap Merkins
Mosey down the stairs to the bottom of the ramp at CapTrust Tower
Plank hold waiting for the six
- 7’s on the Ramp with Burpees on the bottom (start with 1) and LBC’s at the top
- Reverse LBC’s waiting for the six
- 11 Flutter Kicks
- 11 WWII Situps
Mosey to the pullup bars on St. Albans
- Partner 1 bear crawls down and back on fake green grass (which probably has dog piss on it)
- Partner 2 does AMRAP pullups, dips, rope climb, or Australian Pullups until P1 is done
- Flapjack x 2 rounds
Single Line Indian Run back to Carroll Middle parking lot
Pick up the 2 non-runners and head to the rock pile by the track
Circle up on the basketball court for Rock Work
- 11 Curls – squat hold w/rock after each exercise
- 11 Rut Rows
- 11 Chest Presses
- 11 Tricep Extensions
- 11 Goblet Squats
- 11 Chest Press /w Rock Flutter Kicks
- 11 LBCs with rock on chest
- 11 Reverse LBC’s with rock overhead
Return rocks and mosey back to parking lot
MARY
- 11 Dying Cockroaches
- 44 American Hammers (cadence count)
- 44 LBC’s – OYO
COT / ANNOUNCEMENTS / PRAYER REQUESTS
- Labor Day Convergence at NC Art Musuem – 7am
- 9/11 Stair Climb at NC State Carter-Finley Stadium (Vaughn Towers) – arrive by 530am, start at 545am
- 21 September – 7am – 17th Annual Neighbor to Neighbor fundraising breakfast at the North Raleigh Hilton – register here to attend: https://www.n2noutreach.org/events
- F3 Nation Foundation #Give2Give August Fundraising push for another week. Give back PAX!
- Q School is coming in mid-September after Catalyst and Coffeeteria
- Prayers for Texas and those in harms way with Hurricane Harvey
Sir Topham Hat closed us in prayer
#MOLESKIN
- a great group of veterans today. We covered some ground start to finish, but got a lot of work done in between. Keeping most reps at 11 seemed to help
- a few crowd favorites: Alternating L-R Step up burpees, Partner chase up the parking deck, 7’s on the ramp
- Strong Coffeeteria attendance including an appearance by Bob Villa as no one from Iron Eagle stuck around for 2nd F post workout.
- YHC encouraged the PAX to sign up to Q or co-Q and certainly to attend Q-school if you’ve never gone before.
