11 Pax arrived at Crabtree Valley Mall intent to start their weekends off right and did not disappoint, powering through a Line of Pain, Bearway to Heaven, Escalator Suicides and lateral Balls-to-the-Wall before finishing with Mary and COT. Energy, effort and fellowship was strong across this small group, for whom it was an honor to serve.
Extra-Credit at 5:15am:
Ascend stairs and run to cross-over bar – 10x chin-ups in cadence
Run to Belk’s – Balls-to-the-Wall – 3x move to left, 3x move to right, 5 inverted merkins
Run across parking lot to stairwell: Mahktar N’Diayes 20x; Rosalitas 20x
Descend stairs and then run backwards up steep ramp – Alternating Shoulder Taps 20x at top of hill
Run back to stairwell in parking deck – LBC’s 25x
The Thang at 5:30am:
Run to Sears and circle-up for warm-ups: SSH 20x, Fazio Arm Circles 10x/10x; Good Mornings 15x
Run around corner to side-street by Sears for LINE OF PAIN:
Incline-merkins 10x; hold it; Mountain Climbers 15x; hold it; Werkins 10x; hold it; Ski-Abs 15x; hold it; Knerkins (on knuckles) 10x; hold it; Nipplers 15x; hold it; Plank-tunnel for all PAX to bear-crawl through to end
BEAR-WAY TO HEAVEN – Bear-crawl back and forth between the curbs for 8 stanzas, doing 8 derkins at first curb, then 7 at the next, then 6, then 5–4-3-2-1 with goal of completing within 8:01 run time of timesless Zeppelin classic
Run back to main parking deck and ascend all stairs to top deck for ESCALATOR SUICIDES:
Run to 1st concrete marker, 10x burpees, return to start
Run to 2nd concrete marker, 20x hand-release merkins, return to start
Run to 3rd concrete marker, 30x Rosalitas, return to start
Run to 4th concrete marker, 40x squats, return to start
Run to 5th concrete marker, 50x LBCs
Al Gore (tree-hugger) squats until all PAX complete the escalator
Descend stairs and run to cross-over bar – 10x chin-ups with partner; flap-jack
Run to Belk’s – Balls-to-the-Wall – 5x move to left, 5x move to right, 5 inverted merkins
Run across parking lot to steep ramp: Mahktar N’Diayes 20x
Sprint down steep ramp and then back up to meet at top: Alternating Shoulder Taps 20x
Run back to starting point at circle-up for Mary: Box Cutters 25x; Freddie Mercuries 25x; Dying Cochroach 20x; Hammers 20x
COT; prayer delivered by Pergo
A privilege and honor to lead as always – stay safe and take care of each other. L/A out
