YHC hit all the red lights on the way to DP this morning. Pulled up at 5:44:50… which left little time for greetings. No new faces… wait… one new face. Not an FNG but a newlywed who just moved down from Durham. Welcome 10-40. Just in case, i made sure he knew the disclaimer… “I/we are not responsible.” PAX of 9 were off.
Run up and down through the parking lot.
Circle up for a little warm-up: GM x 15, Mtn climber x 20, IW x 15, SSH x 20…. let’s move.
Mosey to the entrance of the park
Burpees x 10 OYO
Mosey down to Glen Eden
Burpees x 10 OYO
Mosey down to the entrance of the Greenway
Run back up Glen Eden to the top. Burpees x 10 half-way, at the top, half-way back down and then at the start. 40 in total.
Freddy Mercury x 25
Mosey up the Greenway back into the park stopping at the straight away next to the soccer field.
Lunge walk the straight away; reverse lunge walk back stopping on my down for deep lunges x 5
bear crawl the straight away; reverse bear crawl back
Plank walk the straight away
Mosey to the picnic tables
Single right leg step up x 20, single left leg step up x 20, pistol squat left leg x 15, piston squat right leg x 15, dips x 15, irkins x 15, dirkins x 15, plank peter parkers x 15
Mosey to the circle of death (seems like a good name)
Burpee buster – 5 burpees types x 6 reps each
burpee – high knee burpee – half burpee – double merkin burpee – prison cell merkin burpee
Mosey to the basketball court
Heels to heaven, LBC, homer to marge, 6″ leg hold 10 count around the horn… done.
Announcements – Haven house 12/15, Christmas party 12/19
Prayer request – Beaver will be moving his dad to Raleigh next week, Spin Class 2.0 born last night, Hearing about lots of turned ankes – Woody had a good one last week (Encroachment said he now has an excuse for his kankles)
Beaver took us out.
Great to be back at DP. Love the new park.
Always a pleasure