34 PAX for Cardio, Merkins, More Merkins, and Really Steep Hills
Warm Up Lap around Belk Track
SSH
Arm Circles front and back
Merkins
Long Slow WMH
Long Slow Windmill
Stadium X1 as an extra warm up to get the heart rate going
Jog to the Really Really Steep Hill behind Boshamer Stadium. For Fun Bear Crawl down the hill to the trash can and then run to the first(2nd parking lot thanks Adolphus).
Divide into 2 groups for some hill and pyramid work
Group 1 Merkins Pyramid up the hill and down the Hill. Top of the hill start with 10 Merkins, run bottom 11 merkins, repeat until 15 Merkins.
Group 2 Diamond Merkin Pyramid same excercise
Group 1 and Group 2 switch Hills and excercises. Group 1 on Diamond Merkin pyramid and Group 2 on Merkins Pyramid 10-15
PAX join up for 1 final hill Pyramid on the really steep section of the hill.
Top of the Hill start with 10 monkey humpers, run to bottom of the hill and 10 Carolina Dry Docks up and back until the pyramid hits 15 monkey humpers and 15 CDD.
Total
175 Merkins
75 CDD
75 monkey humpers
Run back to Belk Track for some ground work.
PAX almost 40 strong so we decided to do some more merkins. 5 Merkins by YHC while the PAX plank then around. Each man counter clockwise does 5 merkins called out by the person.
Mary:
LBC: 40 cadence Count
Russian Hammers 20 cadence count
WWII 20 cadence Count
COT and Announcements:
Adolphus called out a guest from Raleigh who helped get F3 chapel hill going—thanks brother
Sign up to take a Q. Rewarding and challenging
Prayer
