31 PAX gathered at Carroll Middle School at 7:00am on a hot Saturday morning to get their weekends off to a strong start. Paper Cut a no-show despite HC at the Dierks Bentley concert the night before. With 2 FNGs in tow (good to see new faces), we got right to work:
THE THANG:
Circle for warm-ups:
Good Mornings – 15x
Mountain Climbers – 20x
Fazio Arm Circles – 10x/10x
Spider-Man Merkins – 15x
Side-Shuffle Hops – 20x
Run across street to BB&T parking lot for 77’s:
Up first hill, 6x Hand-Release Merkins, 1x Sumo-Squat in middle, up 2d hill, 6x WW II sit-ups
Repeat 5x-2x-5x-2x-4x-3x-4x-3x-3x-4x-3x-4x-2x-5x-2x-5x-1x-6x-1x-6x-1x
Run to track for “Football Field” (on track since field closed):
10 Burpees
20 Star-jumps
30 Merkins
40 Squats
50 LBCs
40 Squats
30 Merkins
20 Star-jumps
10 Burpees
Squat Hold until all Pax finished
Ascend to top of stairs – partner-up for TRI-barrows:
Stair-barrow down the stairs, run to rails, wheel-barrow all the way up;
Flap-jack and complete the cycle again
Squat hold at top when done
Run to rock pile:
5 Rock-ees OYO – pass rock to the left
Curls – pass rock to the left;
Shoulder – pass rock to the left;
Triceps – pass rock to the left;
Roes – pass rock to the left;
Jack Webbs – diamond merkins on rock, lift rock over head
Run up the hill and around building for Line of Pain along curb facing Six Forks Road:
Irchins – 15x
Plank-Jacks – 15x
Nipplers – 15x
Ski-abs- 15x
Run back to main parking lot for COT:
Box-Cutters – 20x
Dying Cockroach – 20x
American Hammers – 15x
Name-o-rama; Announcements; Prayer-requests
Ball-of-men for closing prayer – Box Jump took us out with class and grace
An honor to lead my brothers and friends – thank you for the opportunity to lead. L/A
