So the PAX at Juggernaut have pretty much informally decided that every week is an EC week. Who ever calls for it, leads it and someone always calls for it. Grady loves to tell me my Qs are too easy so he’s always quick to call for EC when I Q. I put the over/under on 45 mins for him to jump on the tweet. It took 1 minute, literally.
So Grady led a group of 4 familiar faces (Himself, YHC, Papercut and Superstar) to the baseball field for pregame activities. They included a lot bear crawls, merkins and BTTW. This would prove painful later. When I mentioned we had about 90 seconds to get back to the parking lot, Grady felt that was plenty of time for some LBCs. We came running in at about 30 seconds after 5:45. The parking lot was full and the Q was finally there.
This edition of Juggernaut didn’t got off quite as planned due to the number of PAX that showed on a beautiful Fall morning in North Raleigh. 17 came out for a walk in the park and that’s exactly what the got… well, maybe not exactly. Here’s what we did:
Flag Run around the greenway loop. It’s an Indian Run.. with a flag.
Warm Up
Side Straddle Hop x25
Good Morning x10
Imperial Walker x25
Sir Fazio Arm Circles x12 each way
Mountain Climbers x25 Hold the plank at the end.
The Thang
Originally we were headed to the playground equipment for pull-ups, but with 17 PAX and limited equipment suitable for this, YHC called an audible.
Partner up and wheelbarrow to the other end of the parking lot. Flapjack and return.
Jack Webbs – 1 Merkin/2 Arm Presses, 2 Merkins/4 Arm Presses… up to 10 Merkins/20 Arm Presses. Since quite a few of the PAX were at Dentention for Singlewide’s modified version of this on Wednesday, there were a lot of aching arms and shoulders by the end.
Burpee Broad Jump from the first speed bump to the second (towards the rock pile)
Run from the second speed bump to the rock pile and grab a non-travelling rock
Rock Curls x20 x15 x10
Overhead Press x20 x15 x10
Tricep Extensions x20 x15 x10 We rotated one rock to the left after each exercise (except the 2.0s who got to keep their original rocks)
Lunge Walk the rock hill up to the soccer field.
BTTW – Sprint the width of the field and back
People’s Chair – Sprint the width of the field and back
Run back to the rock pile. Bear Crawl from to the second speed bump. Run back to the parking lot.
Mary
Plank work
Box Cutters x25
LBCs x50
Homer to Marge x25
Rosalita x25
American Hammer x25
Announcements
3rd F event on Thursday to benefit Neighbor 2 Neighbor
Unfortunately I procrastinated too long and forgot the prayer requests. My apologies.
CDC took us out with eloquent words of praise, thanks and healing.
