Eastbound needed a Q.  I tried to get Weezy or Teen Spirit to step to the plate.  Neither felt comfortable doing so, so I did the next best thing – I convinced Weezy to design the workout and I merely called out the instructions.  Beautiful Monday morning 15 Pax including 1 FNG (welcome Jericho).  Disclaimer given and then we began.


Side Straddle Hop IC x 15

Good Mornings IC x 10

Good Merkins (a Good Morning, then walk forward on your hands to a Merkin, then walk back, and up) OYO x 10

Mountain Climbers IC x 15

The Thang:

Jog from Eastgate Park to Douglas Elementary track (0.6 miles)

Partner 1 runs one lap around track while Partner 2 exercises AMRAP.  Then flapjack.

Exercises:  Side jumps, Makhtar Ndiayes, Quick feet, WW2s, Plank jacks

Jog back to Eastgate with a short stop on the way for Merkins and LBCs.

At Eastgate, line up on the wall for:

Prisoner Squats IC x 20

Irkens x 15

Dirkens x 15

Dips x 15

Alternating left right step ups x 20 (10 each side)

Repeato all wall exercises 2 times

Jog to the center of the tennis courts for partner merkins (x10) and lunges to the fence and back.  Repeat.

Then finished with:

Dying Cockroach IC x 20

Box Cutters IC x 20

Homer to Marge IC x 20

American Hammer IC x 20

Announcements – Western Stranger led a kids mud run on Saturday at Umstead Park which was attended by 5 kids and 4 F3 dads.  Kids and dads had a great time and the event will be repeated.  F3 had a strong showing at the Haven House cornhole tournament but did not place.  Maybe next year.

Western Stranger took us out with a strong word of prayer.

Great job planning by Weezy.