PAX of 11 closed out DP’s 2016 in strong fashion. Welcome High Heels (RESPECT) from Knoxville and FNG Coal Ash from just down the road, EHed by Chanticleer. YHC was a couple minutes late getting to the EC start chez Hotspot, so we rolled into the DP parking lot with about a minute to spare, but we were off on time nonetheless.
Warmup
- Short jog to middle of soccer field (darker than YHC was hoping for)
- 20 SSH
- 20 Wide-grip Merkins (based on guidance from CARPEx Nantan)
- 15 Diamond Merkins (while we’re in position, why not?)
- 20 Hillbillies
- 15 GMs
The Thang
- Parking lot suicide sprint
- Run to first light pole, 3 Merkins, return
- Run to second light pole, 6 Merkins, return
- Run to third light pole, 9 merkins, return
- Run to second light pole, 12 Merkins, return
- Run to first light pole, 15 Merkins return
- Repeato, with sumo squat jumps instead of Merkins
- Do some plank-o-rama in between
- 2-line Indian Run to greenway bridge
- Bear crawl across bridge (of course)
- Fellowship jog to pond
- Partner up for modified partner chase
- Partner 1 – start bear crawling around the pond
- Partner 2 – run around pond until you lap partner 1
- Flapjack and continue until bear crawl completes the loop
- Some more planks
- Repeato with lung walks instead of bear crawl
- Fellowship jog back to bridge
- Bear crawl across bridge (of course)
- Fellowship jog back to shelter
- Partner 1 – AMRAP table top Irkins
- Partner 2 – Backward run to bleachers, 20 squats, run back to shelter
- Flapjack
- Repeato, this time with AMRAP Dirkins and tuck jumps
Mary
- 25 Freddy Mercs
- 6-inch leg hold with 5-count around the circle
Announcements
- CARPEx/Churham convergence tomorrow (12/31) – 0700 at the location of TBL
- CARPEx Stank Tank leaves Sheetz on Hwy 55 at 0630
- No Phoenix workout
- Need Qs at various CARPEx workouts
Prayers
- Ma Bell’s neighbor Lisa
YHC took us out. An honor to lead the men of CARPEx. Looking forward to a strong 2017.
NMS
- This new DP AO is only a few months old but going strong. Great to have another Apex location
- My first Q with no burpees… I knew I felt incomplete after the workout. Will have to make up for that next time
- Great to have High Heels from Knoxville join us today… not sure if that is his original F3 name or he forgot it
- Welcome FNG Coal Ash from “a few miles down the road” – hope you can fit more workouts into your schedule
