Muggy summer morning + holiday never makes for good turnout, but 4 PAX found their way out of bed this AM — even Floyd!
Warm up:
– Jog down 751 and turn left into Duke football practice facility, circle up — not knowing where they were, PAX immediately start questioning QIC’s mindset
– SSHx10
– Good mornings X10 (4ct)
– Willie Mays Hayes x10 (4ct)
– Merkins x10 (4ct)
The thang:
1. Jog up the long hill past Duke’s practice field and the stadium — QIC then spots a steep hill heading down into the Wallace Wade stadium loading dock – only one thing to do with this. 3 sets — bear crawl up grass embankment, jog around to top of the hill, run down, 5 burpees. Rinse and repeat adding 1 burpee each time up to 7. Plank and wait for all PAX to complete
2. Next up, jog to gym steps and for irkins (10 cadence) and durkins (10 cadence), then 1 min people’s chair
3. Jog over to tennis office patio — 20 step-ups, 20 dips (rinse and repeat)
4. About face and stare down Krzyzewskiville. Each PAX picked an exercise to advance us 2 light posts down the field: First bear crawls (Te’o), Walking Lunge (Floyd), Crapwalk (Nails) and 3 station suicides (Bushwood); plank and wait for all PAX to complete. Nails showed some Duke ROTC fellas what real work look like.
5. Final run up track for 4 minutes of Mary — no leg let down — Freddie Mercury, 6″ Leg Raise with Bobb, Heels to Heaven, Dying Cockroach
6. Mosey back down 751 to the parking lot for COT
Moleskin:
Coffeeteria at Panera on Franklin St with Chapel Hill PAX
