7 pax posted the VSF and started their mornings right…with a downPAINment.
Warm up jog around the loop
LBACs, forward and backward
Good mornings
Imperial walkers
Mountain climbers
Mosey on over the the PAINground
One man on pullup bar for AMRAP + 5 assisted, rest of pax alternate between 10 merkins and 10 wojos (several comments by UNC fans were appropriately ignored)
After two sets of pullups, alternate between dips and squat jumps
Mosey to the field with some walking lunges along the way, you know, just to rest
Merkin pyramid up to 10 and down
Sprint length of field, 5 burpees, sprint back
High plank x 5 count, low plank x 10 count until everyone is back
Mary, with some dragon merkins mixed in, for some additional fun. Mary included Freddy Mercurys, LBCs, box cutters, Russian hammers, and skydivers
COT
Moleskin:
– 2nd F event tonight at Chapel Hill CC, 7 pm
– 2nd F/State of F3 Churhum event Oct 6 at 8 pm, Tobacco Road in Chapel Hill
– Prayers for those sick among us and for sick family members
