Crucible numbers have been surging lately. Great leadership, great AO. Today would be no different. PAX of 18 with 1 FNG. 2 for the pre-run…. YHC and VHS. YHC told him there wouldn’t be much running today so the pre-run was a good choice. Professional disclaimer given and we were ready.
Warm-up
- Fellowship jog around the parking lot to the tennis courts. Circle up.
- GM x 10, IW x 10, Mountain Climbers x 10, Fazio L/R x 15 each.
The Thang
On the line….
- Sprint # 1 (across two courts and back) – Burpees x 10 OYO
- Sprint # 2 – Burpees x 10 OYO
Quick mosey to the picnic tables.
- 11s in cadence – dips and irkins
Quick mosey back to tennis courts
- Sprint # 3 – Burpees x 10 OYO
- Sprint # 4 – Burpees x 10 OYO
Quick mosey to the picnic tables
- 11s single leg squats – Left leg and right leg
Quick mosey back to the tennis courts
- Sprint # 5 – Burpees x 10 OYO
- Sprint # 6 – Burpess x 10 OYO
Quick mosey to the rock pile
- 11s in cadence – curl and overhead press
- Sprint # 7 – Prisoner squats x 10 (YHC knew what was coming… shoulders needed a rest)
- Sprint # 8 – Prisoners squats x 10
Quick mosey back to tennis courts
- Bear crawl across court, plank jack x 10, reverse bear crawl back
- Bear crawl across court, ski abs x 10, reverse bear crawl back
- Bear crawl across court, Makhtar N’Diaye x 10, reverse bear crawl back
- Bear crawl across court, chilcutt x 10, chilcutt Peter Parker x 10, reverse bear crawl back
Indian run the loop to parking lot
Mary
- 11s in cadence – American Hammer & LBC… done!
Announcements.- Forum every Monday at Panera on Six Forks
Prayer requests – Minion new baby. Many unspoken
YHC took us out.
Moleskin
- Great group today. Suck factor was high but there wasn’t any complaining (except Rogers afterwards about the Indian Run). I survived on adrenaline alone
- 3 years for YHC in the gloom today (4 years for Rogers, 3 years for Mayhem). I appreciate all the brothers, especially my North Raleigh accountability partners (Mayhem, Beaver, Mr Rogers, Grady, Pymgy, Papercut to name a few). The accountability is high and the men have built some great AOs up this way. Come check them out.
- I’m back on the Q train for August – come see me at a North Raleigh AO.
Always a pleasure.
Dingo
