11 men came out on a nice, but windy morning for their Thursday helping of fun and sweat. Spirits were high and the guys were itching to do some running, or so I thought. We had an FNG as well that did quite well on his first visit. On to it.
Warm up: Jog down the sidewalk to Town park area near the Elementary school. 16xGood mornings, 17x IW’s, 20xmtn climbers.
Thang: Pair up. 1’s bear crawl down grass field 1/2 way, sprint rest and sprint back. 2’s 10 merkeins followed by lbc’s. Flapjack. Next, 1’s bear crawl down 1/2 way and sprint rest, then bear crawl 1/2 back and sprint rest. 2’s 15 merkeins and freddy merc’s. Flapjack. Next, 1’s bearcrawl/sprint-bearcrawl/sprint, 2’s 15 merkeins and lbc’s. Flapjack.
Jog down to bank circle and find a box. 20x irkens,17 left right steps, repeat x2. Jog down to parking deck and up stairs. 1’s run down to end of deck and down stairs with 7x burpees at bottom. Run back the length of deck and up the stairwell (Franklin and Billy took the elevator…seriously). 2’s 6″ leg hold until 1’s return. Flapjack. Next 1’s run down length of deck and down stairs, 7xburpees, back length run and up stairwell. 2’s plank until 1’s return (this was a long plank). Flapjack. Next, 1’s down stairwell and 20xlbc’s and back up stairwell. 2’s merkeins till 1’s return. Flapjack.
Indian run down deck and to low wall by town hall. 20x dips. Follow YHC to railing by Burts favorite little park and 12x Australian pull ups. 10 count squat hold around circle with arms out. 10x Australian pull ups. Indian jog back to our starting point for quick Mary. 20x Hammers, 20x Freddy Mercs.
Namearama followed by prayers for Banjo’s father in law and his heart, Burts in-laws and getting in home health care and for Grease Monkeys wife and a health concern. YHC took us out.
Always an honor to lead you men. We have a great group in Cary and these PAX are consistent in their attendance and their effort. YHC is proud to be a part of this group.
