ARRIVAL: 14 pax for simple 9/11 prep work. AMRAP stairs with workout in between. The only easy part was the minimal cadence counting
Warmup with slow jog to the top of the parking deck; three stops on the way for mountain climbers at Fidelity, SSH, and good morning at the lushest grass that Cary tax payer money can buy.
YHC stopped in route to AO to post the workout plans at key locations in parking deck; most of todays work was OYO.
- Burpees at the top of the deck- 10ct – run 3 flights to bottom
- Across the deck run, up the 3 flights of stairs, back across the deck
- Nee tuck jumps – 10ct – run to bottom
- J Lo’s – 10ct – run to top
- Oblique crunches – 10ct each side- run to bottom
- Sumo squat jumps – 10ct – run to top
- Upper body wide grip merkins – 10ct – run to bottom
- Crunches aka LBC – 20ct – run to top
- Kickers aka Chuck Norris’s – 10ct each leg – run to bottom
- Star jumps – 10ct – run to top and REPEAT and REPEAT
Return to start with MARY in route with stop at Municipal building for dying cockroaches till death and Brisket and PBX lead LBC’s. Several of the guys finished with a Katniss lead AYG sprint to the end.
No man left behind. Thanks men for hanging with the sixes. We have a couple of newcomers that are working on their F3 legs and conditioning. #DRPworks. Again no 10 counts unless we were in low squat hold. This stuff ain’t easy or just anyone could do it.
COT:
- Did you see it there? None of the PAX figured it out so YHC shared the reason for exercise choices – B.A.N.J.O.S.U.C.K.S
- Several of the pax completed 42 flights of stairs before time was up. Considering that included the extra effort, great job men.
- Tclaps for Hardin’s return to the gloom. He plans to be at A-Team Monday with a challenge for men to join him in an Alzheimers run on September 12 in Norh Hills.
- Announcements: 9/11 stair climb – arrive at 5:15 and starts at 5:30. Grease Monkey will be there at 5:30 – “Efficiency”
- Grease Monkey took us out in Prayer, with concerns for Hardin’s buddy with upcoming eye tumor surgery and Gut’s interview.
Thank you men and F3 for the privilege and honor to lead, follow, and serve.
“Courage is what you earn when you’ve been through the tough times and you discover they aren’t so tough after all. “
