A PAX of 14 posted at NCMA, unaware their QIC was going to lead them blindly into the Gloom. A heartfelt thanks to a great group that sucked up and put up a high intensity workout without complaint. T-claps to Vector Victor and Yo-Yo for getting in what they could before their respective trips.
Warmup
10 Burpees OYO, run to trail split behind the whirligig. 9 Burpees OYO. 15 Good Mornings. 5 minute timed exercise alternating 5 merkins and 5 deep squats – complete without rest. 8 Burpees OYO.
The Thang Part I
Run to Dojo. Perform 10 sets as fast as you can, alternating between box jumps (10) and dips (10). 7 Burpees OYO.
The Thang Part 2
Run to wall between amphitheater and letter E. 6 Burpees OYO. 2 minute timed exercise, 5 merkins, jump over the wall, 5 more merkins, jump back over the wall and repeat without rest. One minute Chilcutt Hold. Repeat merkin/wall jump exercise this time for 1 minute. Next exercise is Jump Squat tabata – no big deal until Maize reminds you don’t call it if you can’t lead it. Point taken. 5 Burpees OYO.
The Thang Part Finisher
Partner up, size doesn’t matter but speed does. 10 minutes of wind sprints up the grassy hill behind the amphitheater each sprint bookended by 10 dive bomber pushups at the top and 10 LBCs at the bottom. Wait for your partner and push each other. Bigger, faster, stronger. 4 Burpees OYO.
Cool Down
Run to parking lot. Perform 11s of knee ups and pike pushups. Finish with Freddy Mercuries and Flutters.
July 4th options are Ambassador at Chavis and Catalyst at Carroll are Raleigh options. 6:30 start.
Tiger Beat lead us out with a great prayer.
YHC promises to improve for next time. Enjoyed it. See you in the Gloom.
