DATE: 2023-02-03
AO: Shepheard’s Watch (South Cary)
Q: Pigpen
PAX: NRA, Dowry, Shut-In, Unitard, Jigglypuff, IC Light, Astro, Claypool, Flintstone, Pigpen
FNGs: None
COUNT: 10
WARMUP:
SSH x20 IC, IW x20 IC, Sir Faz F x10 IC, Sir Faz R x10 IC, Merkins x10 OMD, Downward Dog, Calf Stretches, Cobra, Runners Stretch, Mtn Climbers x10 IC
Stop at the flag for the Pledge to make sure the PAX know I love America!
THE THANG 1:
Run Jacks. Partner Up for 2nd F and accountability. Run a loop, then Merkin x1 LBC x3 Merkin x1. Repeat, incrementing to 2-6-2, then 3-9-3, etc., up to 10-30-10.
THE THANG 2:
Rack Em Stack Em (Pain Train) around smaller loop. 1st Station: Burpees x5. Station 2: Carolina Dry Docks x10. Station 3: Squats x15. Station 4: American Hammers x20 IC. Run to first station and do the exercise/rep count, then back to start. Then back to station 1, then station 2, then back to station 1, then back to start. Then 1-2-3-2-1. Then 1-2-3-4-3-2-1. Pick Up the Six.
ANNOUNCEMENTS:
Raleigh:
1) Uncommon Bonds 2/11, about building deeper friendships. 9:30am-12:30pm in downtown Raleigh. I’ll post the link for signup in 3rd F
2) The Mule CSAUP 3/11
South Cary:
1) Picnic 4/23
2) Highland Games CSAUP 4/15
3) Others before then, including family bowling. Shut In was working the calendar backwards. Moral of the story was to check Slack.
COT:
Prayers for NRA’s friend dealing with prostrate cancer for a second time, smaller F3 regions, praise for pre-run fellowship.
Shut-In took us out.