9 PAX showed up on a wet but fantastic morning for the Goat. After a quick warmup, we decided to take a field trip over to the Outdoor Education Center so that those who aren’t Wednesday regulars could enjoy some of the fun that Rameses offers.
Warmup:
2 laps, SSH, Windmills, Willie Mays Hayes, Air Squats, Mtn climbers
The Thang:
Mosey over to OEC and head down to the tennis courts.
Start with a suicide and cover all 6 courts.
Next, each person to a court and lineup on the doubles alley at the net. Backpedal to the baseline, side shuffle to other doubles alley and sprint forward to the net. Repeat back to the other side and continue this for 3 minutes.
Repeat 6 court suicide and then repeat 3 minute cycle but substitute karaokes for side shuffles
Then, head to the bottom of Tarheel Warrior Mountain. Run to the top and return to the bottom. Repeat 4 more times to the top
Return to Belk Track
Mary: Heels to Heaven, long slow flutters, ski abs, circle plank while each PAX does 5 merkins, flutter kicks
COT: Welcome three PAX to the Goat for the first time!
Subprime
