17 PAX gathered at Kenan for the ME with many (maybe 5-6?) putting in some EC miles beforehand.

This was YHC’s first Q at Kenan (since it’s relocation from Fetzer) and it was energizing to be back on campus to start the week!

WARM-UP

SSH x 25 (IC)

WM x 10 (IC)

Merkin x 10 (IC)

MC x 20 (IC)

LBAC x 10 (IC)

Reverse x 10 (IC)

The THANG

Unbeknownst to the PAX we started the ME the same way we would end it.  The first call of Crawl Bear from the stadium gates up to Stadium Drive was met with a little bewilderment and muted displeasure.  At the crosswalk, PAX stood up and moseyed across the street…safety first.  At the other side, PAX pivoted to a Bear Crawl down to the bottom the hill.  SSH until the 6 is done.

Mosey to Hooker Fields, where we unexpectedly encountered the Tar Heel Men’s Lacrosse setting up for an early morning practice.  To avoid showing up these college studs and also to avoid taking a lacrosse ball to the dome, we utilized just the first soccer field for a quick 4-corner escalator.

1st corner – 10 merkins

2nd corner – 10 merkins, 20 squats

3rd corner – 10 merkins, 20 squats, 30 burpees (shout-out to all PAX running the Spartan in Fayetteville this weekend.  Get the burpees in now, so we can race clean on Sunday)

4th corner – 10 merkins, 20 squats, 30 burpees, 40 WWII’s

Mosey over to Cobb Deck and partner up.  All the way to the top using this rotation:

Sprint – ramp 1

Partner 1 carries Partner 2 – ramp 2

Backwards Sprint – ramp 3

Partner 2 carries Partner 1 – ramp 4

Repeato

Plank it out at the top and wait for the 6.  Group Low Plank Hold ~(:45)

Run all ramps back to the bottom, plank it out and wait for the 6.  Group Low Plank Hold ~(:45)

Mosey back to bottom of Stadium Drive hill.  Bear Crawl up hill to crosswalk, jog across street, pivot to Crawl Bear down hill back to Stadium Gates.

MARY

Flutter Kicks x 30 (IC)

Heels To Heaven x 20 (IC)

WWII x 30 (OYO)

Freddie Mercury x 20 (IC)

COT

Welcome to FNG Hightower!  A Durham police officer recruited by Timber.  Hope to see you in the gloom again soon brother!

Announcements

46 PAX are running the Spartan Sprint in Fayetteville this Sunday to raise awareness and $ for Special Ops Survivors.  Whether you are racing or not, you can still help the cause by making a donation to support the F3 team:

http://specialopssurvivors.kindful.com/team-f3-churham-ft-bragg-spartan-race-2017/f3-churham#

We currently sit at 58% of our goal, so any and all help is greatly appreciated!

Prayer requests

Au Jus mother’s medical testing this week