17 pax gathered in the sub-50 chill for another Kenan beatdown. YHC was delayed in arriving (TClaps Shooter for covering the warmup) by a combination of high-speed driving and a watchful CHPD officer on Raleigh Road (TClaps sir for the warning; a ticket at that speed would have been costly. Kids: drive safe). YHC arrived just as all the pax got warm, performed some penalty burpees and we were off: through an open gate, over a low wall and into Kenan Stadium for some stair work.

Stairs: down one flight, across one section and up the next. Repeato x 3, then back the same way. Middle set each way lunge walk up, otherwise run up touching every stair. At the top, line up in People’s Chair until all pax arrive, then head back down in order (first pax up are the first to leave, so all pax get roughly the same time in PC). Last alcove: BTTW instead. After the last set, back over the wall and gather near the benches.

Legs smoked; time to work the upper body sooooo: Thunderstruck, proper form throughout.

To the benches: One-leg Step-ups x30, Dips x30, other leg Step-Ups x30, Irkins x30

Split into two groups. One sprints to the nearby handrail for 15x inverted rows (lay under the rail, pull chest up to the bar) while the other group knocks out a called exercise (LBC, Slow Merkins, Sumo Squats, Heels to Heaven etc). Flapjack and repeato x3. Second and third set of rows: 10x regular & 5x slow (3 count down).

COT

Moleskin: prayers for Las Vegas, all those affected, and all those who wear a uniform and serve to protect us, our families and communities.

Carpex “Oddessy” this Saturday. 0600-1000. Churh

ATT Ruck Oct 14th. 22-26 miles (or less, as needed). Fellowship pace, all are welcome. Check Slack for more details.