Whether they planned on running the Blue Ridge Relay (BRR) or not, 22 PAX showed up for BRR mountain goat training with YHC. No FNGs so we started without disclaimers.
Warmup: 15 SSH, 5 merikans; 15 IW, 5 diamond merikans; 15 WM, 5 merikans; 15 MCs, 5 diamond merikans
PAX were asked to follow YHC in a run to the bottom of Rangecrest
Over the top (& back): Run to the top of Rangecrest for 15 exercises, over the top down the small hill, back up to the top for 5 exercises then back down to the bottom again. Round 1 exercises: 15 squats, 5 burpees; Round 2 (2 trips): 15 diamond merikans, 5 burpees then 15 MCs, 5 burpees; Round 3 (3 trips): 15 CDDS, 5 burpees, then 15 MHs, 5 burpees, then 15 merikans, 5 burpees.
Mary: 15 FMs, 5 WWII sit ups, 15 flutterkicks, 5 AH
Indian run (2 lines) back to AO; only enough time for Have a Nice Day upon return.
Theme today was 15:5 for John 15:5 I am the vine; you are the branches. If you remain in Me and I in you, you will bear much fruit. Apart from Me, you can do nothing. Announcements and prayers were stated. YHC prayed us out.