26 PAX arrived in the gloom of the JC Penny parking lot hopefully after filing and sending in payment vouchers for the unlucky ones.  No FNG’s but the same disclaimer still applies.  Everyone gave it their all without doubt.

Easy warm up with the world’s greatest stretch, 10 count merkin, 30 X SSH, 25 X mountain climbers.  Done and let’s get into it.

The Thang:

Run under the parking deck to the escalators. drop for 10 burpees OYO.  two groups.  G1 AMRAP LBC’s while G2 runs up escalator (against the grain) to the top,sprint to the end of the parking lot and back. Plank until last man returns.  Flapjack.

Run up the escalator to topside and quick 10 burpees OYO.  with plank progression until all completed.  Nice run across Six Forks down Dartmouth, turn right on St. Albans, through the Harris Teeter to topside.  15 burpees OYO.

Moved on to the meat of it.  CAPTRUST tower.  sprint up the deck levels to the top stopping at each one and alternating between D,W and S merkins (10) at one level and LBCs (40) at the next…Repeat until top level.  At the top we left no man behind…LBC’s until all are together again.  After we finished up we moved into the “system”…as spoken by Maize one Q morning at Lourdes.  (very painful).  three groups.  one at top level, one a level down and one group moving between the two tagging out the group they meet.  Array of workouts were handed out.  burpees, freddy mercury’s, prisoner squats….i think i forgot one.  done and move down the flights of stairs to the street.  hold plank until all are down.  10 Burpees OYO

nice run back across six forks and to the JC Penny lot for a quick merry.  three part pyramid.  merkins, prisoner squats and WWII situps – 5,10,15,20

COT – no new guys today, just battle hardened warriors.

announcements – congrats to all of the Mud Runners.  Respect was called out.  If you have not done so, sign up and do one.  you will not be sorry.  Go Ruck coming up October 17th.  There is a information meeting next Tuesday…talk to Singlewide for all information.  F3 dad’s…look into it.  New Saturday work out at Chavis Park launching and needs some strong support.

Yoda took us out with a deep prayer.