17 PAX appeared in the gloom on this overcast Saturday morning.  No disclaimer needed as all regular posters at Catalyst this am.

Warm Up

  • SSH X30
  • Imperial Walker X20
  • Good Mornings X20
  • Windmill X20
  • Standard Merkin X20
  • Plank Jack X25

Did one bear crawl on way towards round First Citizens building. Run over to First Citizens building and partner up.  Partner 1 run one lap around parking lot except on far side up up stairs to front of First Cit building and the down on the other side.  Partner 2 complete set of exercises and then flapjack:

  • Round 1 – Merkins
  • Round 2 – American Hammers
  • Round 3 – Low slow squat

Run over to Cap Trust Building to far side of building near service entrance.  Partner 1 run to top of first ramp, 10 merkins and back down.  Partner 2 LBC’s.

Entire group then ran up one level.  At each new level we would complete a set of exercises.  Partner 1 stay and perform called exercise and partner 2 run to top of next ramp for 5 burpees and back down.  Flap jack.  Exercise varied at each level and when partner got to top of ramp the exercise rotated between 5 burpees, 10 burpees, 15 plank jacks, 20 plank jacks and 10 burpees + 10 plank jacks.  Sprinkled in set of 4 sprints at one “resting stop” and then when got to top completed another set of sprints.

Came back down stairs stopping every other level to complete 5 burpees.

On way back it began to rain.  We were near the tall First Citizens building, so we ducked into parking deck behind that building.  Completed Mary and ended with set of sprints.

Solid work by all PAX.  YHC took out PAX with devotional and prayer.