Darby filled in last week with a strong Q at Kenny’s Grave while YHC was out of town. I think he scared everyone off since only 4 PAX showed for this morning’s events. Three of the four PAX started off on a pre-ruck at 5:00 a.m. just to get warmed up. Some pesky teenagers burnt down the shelter at Kenny’s Grave back in the fall and today we will christen its replacement.
WARM UP
Jog to the road and back
SSH x20
Good Morning x15
Fazio Arm Circles x20
THE THANG
‘Z Run’
Cones set up in a Z pattern across the parking lot. PAX run diagonally on a 45 degree angle to each cone, open hips, pivot and run to the next one. When PAX reach the end, backward run to the beginning. Repeat.
‘Slow Indian Run (but not really)’
A variation of the Indian Run around the parking lot except the PAX holding a position while last person in line completes an exercise called by the Q as they make their way to the front. The next PAX does not take off until the other is complete.
1st – Al Gore (hold a squat)/Bear Crawl
2nd – Plank/Frog Jumps
3rd – Slow Merkins/Walking Lunge
‘Group Work’
Break up into two groups of two. First group complete ‘The Evolution of Man’ while the other group runs up and down the hill with x5 squat jumps at the top. Runners go down (forward) and up (backward) INFINITY times or stop whenever the other PAX finish…whichever comes first.
‘The Evolution of Man’
Cones are placed about 10 yards apart…
Dragon Crawl to first cone and backward dragon crawl to the beginning
Crab Walk to second cone and backward crab walk to the beginning
Bear Crawl to third cone and backward bear crawl to the beginning
Lunge Walk to the fourth cone and backward lunge walk to the beginning
Sprint to fourth cone and backward run to the beginning
Teams switch and repeat exercises
‘Tabata’
Head to the SHELTER for 8 rounds of AMRAP exercises with 20 seconds on and 10 seconds off.
Round 1 – Dips/Step Ups
Round 2 – Incline Merkins/WWII
MARY
Freddy Mercury x25 (every five stop and hold legs at a 45 degree angle for 5 count)
COT
Prayers for the development of strength and leadership, as well as for our Brother Darby trying out for the Raleigh Fire Department this week.
