‘Twas a crisp fall Monday morning for YHC’s rookie Q. A great, supportive group of Pax turned out to guide me through.
After a brief disclaimer we were off…
The Thang
Jog towards the exit of the parking lot, worked in a 20 count quick feet, and we were off and running (and running, and running…)
.96m Indian Run around Rangecrest. Group 1 set a ferocious pace, Group 2 took a more sensible approach.
Exit Rangecrest and head to the Lake Lynn Elementary parking lot for a warm up:
- SSH – x25
- Windmills x16
- Single-count prisoner squats x15
- Mountain climbers x20
- Peter Parkers x20
- Single count merkins x25
Jog over to Williams Park parking lot to a set of 2 agility ladders and a series of 3-minute intervals through the following sequences:
- two-step through agility ladder, sprint to curb, backpedal back, repeat
- Single-leg hop through ladder, bear crawl to water bottle, sprint back, repeat (alternating legs on the hop)
- Icky Shuffle through ladder, crab walk to water bottle, side-shuffle back, repeat
- 7x burpess through the 14 openings in the ladder, sprint to curb
Jog through the playground past the tennis courts, grab a rock
- 15x curls
- 15x tricep extensions
- 10x squat presses
- Drop rock, turn to the tennis court fence for BTTW, People’s chair, PAX countoff
- Repeat 1x with a new rock
Jog back to the parking lot to wrap it up with some Mary:
- 25x LBC’s
- 20x Box Cutters
- 20x Homer to Marge
- 20x Freddie Mercury
Annoucements & Prayer
Grady reminded the Pax of The Forum happening today at Panera on Six Forks.
Prayers went out to brand new parents thanks to an exceptionally expeditious adoption process and to a recently lost relative.
Rain Man led us out with a strong prayer.
