8 – PAX reported for mission debriefing

Warm Up:

Circle up at the Senior Center:

  • Side Shuffle Hop
  • Imperial Walkers
  • Good Mornings
  • Mountain Climbers

The Thang:

Run to the Lower Parking Lot:

  • Paint the lines (parking spaces)
  • Squat Jump back to the starting point.

Head to the Picnic Shelter:

  • Urkins
  • Left Right Step Up
  • Durkins


Run to the Community Center:

  • Bear Crawl around the Parking Circle
  • LBC’s
  • Reverse LBC’s
  • Low Plank Hold for 5 count all around

Run to the Rear of the Community Center and pick up a rock (Rotate to the left after each exercise)

  • Curls
  • Squats
  • Tricep Extensions
  • Bent Over Rows
  • Golf Swings?
  • Shoulder Press
  • Dead Lift

Run down the trail to the bottom of “THE HILL”

Run to the top of “THE HILL” then Crawl Bear down x 3

Run to the “Kiosk”

Dealers Choice Exercises

  • Freddie Mercury
  • Knee Tucks
  • Burpees
  • More Burpees
  • Left/Right Lunges
  • Sumo Squat
  • American Hammers
  • Leg Raises

Run back to the Senior Center Parking Lot:



  • Convergence at Chavis Park this Saturday.
  • Possible Outreach in the Cary Area. Urban Park was suggested.

Prayer Requests:

  • Goose’s son


Ollie led out us in prayer.

Any day you can lead is a great day indeed.

As always a good time and fun workout!

Thanks to those who could make it out!