Trying to get back into the groove after a week off is tough but having a great AO and the support of the fellow PAX make it worth it every time. Also of note the alarm clock was blinking when I looked up so fortunately I got up in time to get out there before I missed the Q.
Warm Up:
- SSH x 20
- GM x 10
- IW x 20
- MC’s x 20
The Thang:
Run to the Park Entrance
At each light post, 5 total, do the following…
- Merkins x 10 total – 50
- Squats x 15 total – 75
- Carolina Dry Docks x 10 total – 50
- Sumo Squats x 15 total – 75
Final was alternating between
- Burpees x 5 total – 15
- Man Makers x 5 total – 10
Run to the gate
- Plank Jacks x 20
- Low Plank Hold 10 count x 9 pax
Run to the bottom of the hill at the kiosk and partner up
Partner 1 runs up the hill and back around to the start
Partner 2 does amrep of the called exercise and then flapjack
- LBC’s
- Reverse LBC’s
- American Hammers
As a group we did
- Merkins x 10
- Squats x 10
- Burpees x 5
Run up to the pocket garden for COT
COT:
Announcements:
Work out opportunity at the B.O. site at 6:45-7:45 and then breakfast at the church afterwards. Bring a clean shirt and towel.
A call out for PAX if they can to head out to the Healing Place this Friday. Meet at Pullen Park at 2:00 for a run over to the site.
Beta test tomorrow for Excalibur in Knightdale at Station Park come out if you can.
Prayer Concerns:
Be with Gut’s family as he travels to California
BOM:
YHC lead us out in prayer.
NMS:
Just seeing the fellow Pax that started around the time I did, coming up on 1 year now, and the progress we’ve made feels great. Helping new guys that are starting out and knowing that if they stick with it and where they’ll be is a good feeling also. Knowing that if I stick with it for another 13 years I might come close to being as bad ass as some of our over 50 guys is something to look forward to also although they’ll probably be even tougher in their 70’s.
