How cold was it?

• It was so cold I had to chisel my dog off a fire hydrant.
• It was so cold, cops are tazing themselves.
• It was so cold, Dunkin’ Donuts is serving coffee on a stick.

16 degrees and 9 PAX on a frigid morning at Vortex.

Warm Up

Fellowship jog around the field

SSH x 25
Arm circles x 10
Willie Mays Hayes x 10
Mountain Climbers x 20

The Thang

Four Corners:

Round 1:  Sprint to first corner, do 5 burpees OYO. Sprint to the next corner for 10 burpees.  Sprint to third corner for 15 burpees and bring it home at corner 4 with 20 burpees. SSH until everyone finished.

Round 2:  Sprint to first corner, low squat hold until all pax arrive. 15 single count squats done in cadence, as a group. Run to next corner for 30 squats, run to the next corner for 45 squats, and finish at the final corner with 60 squats, all done in cadence.

Round 3:  Sprint to first corner, Merkins at each corner (10, 15, 20, 25 qty). SSH until everyone finished.

Partner Up
Partner A – run length of the field and back
Partner B – SSH

Then:

Partner A run the length of the field and back
Partner B LBCs

Rinse and Repeat.  Everyone ran 4 laps, did two sets of SSH and two sets of burpees.

Crawl and Lunge
Bear Crawl to midfield, lunge walk to the end of field.  Turn around and
Bear crawl to midfield, lunge walk to the beginning
Plank it out until everyone finishes

Mary
Russian Hammer
Flutter Kicks
Good morning

Name O Rama

Announcements:

• 2nd F: Lunch at Jersey Mikes on Elliot Rd in Chapel Hill around noon today
• 2nd F: Carolina Brewery on Franklin Street,  Wednesday at 7:30 PM on January 10
• Churham Megadoc is live.  Use it!

Total mileage:   2.1 mile