20 Pax got up early to thank Pergo for his service to Flood Zone and to welcome the new site Qs – Western Stranger and Prenup. In honor of the occasion, the old and new Qs launched the three-headed beast that is Cerberus.
5 Pax posted extra early for Extra Credit which consisted of a short run followed by a descending merkin ladder (starting at 15, then 14, 13, 12, etc.) for a total of 120 merkins.
Prenup handled the warm-up – Side Straddle Hop IC x 15, Good Mornings IC x 15, Imperial Squat Walkers IC x 15, Sir Fazio Arm Circles IC x 10 each (forward, reverse, bent over forward, bent over reverse).
Western Stranger then took the Pax to the Glenwood bridge for some rock work – curls, overhead press, bent-over row, overhead press, and some sort of lat exercise. Pax then ran to Homewood Banks Drive, stopping near McDonalds for 10 burpeess OYO and 15 knee ups. The run continued to Homewood Banks Drive stopping on the side of the hill. Western Stranger then sent the Pax up the hill despite the obvious risks – ticks, snakes, and lyme disease. Once at the top, Pax ran to the stairs and back down Homewood Banks Drive, stopping near the hill for plank progressions. Since Pax were so happy to climb the hill the first time, Western Stranger sent them up again. Once at the top, Pergo took over.
Pergo led the Pax to the base of the stairs and then partner carried down Homewood Banks Drive to the mall, switching as necessary. At the caution light, 10 burpees OYO. Then up the stairs of the mall parking deck to the ramp for partner wheel-barrows, switching as necessary. At the bottom of the ramp, 10 burpees OYO, then two lines for a bear crawl indian run back up the ramp. Then back to the start point for Mary – LBC pyramid to 20 and back down.
Announcements – After leading Flood Zone for over a year, Pergo handed over Site Q responsibilities to Western Stranger and Prenup. Flood Zone has always been a solid site with strong attendance. Pergo did a tremendous job and the pressure will be on Western Stranger and Prenup to continue the tradition.
Prayers – Continued prayers for Spin Class and his family as well as an F3 brother in Cary who lost his son and another in Charlotte who also lost a son.