Three PAX posted The Eagle for a 5K EC Run (0500).  One EC’er left when ten fresh PAX arrived in time to dine during the Main Course (0530) on a perfect, sub-zero degree on the centigrade scale, Heavy Metal Monday.

TClaps to Loonie, a man not afraid of sub-zero Celsius temps, for being credited with the final takedown of FNG Bevo after several headlock attempts by multiple PAX.

Warm Up (IC)

• Seal Claps x20
• Side Shuffle Hops x20
• Smurf Jacks x20
• Willy Mays Hayes x15
• Imperial Walkers x20
• Eight Count Body Builders x8

PAX counted off up to three, grabbed the coupons, and followed me to the loading dock.

The Thang

Part I

Partner One commences a Plank Traverse in the Derkin Starting Position, a.k.a. “The Dank.” He travels the entire length of the loading dock, bangs out Five Burpees when complete, and rotates to tap out the partner in the next slot.

Partner Two is pumping out the Metal Exercise.

Partner Three is also cranking the Metal Exercise, but now the on-deck Danker.

We banged out five full cycles (five dank rotations) whilst pumping through the following metal exercises:

• The Discus
• Overhead Presses
• Upright Rows
• Goblet Squats
• Leg Squats
• Swings, among others

Gather yourself and line up on the loading dock for Two Sets of the following exercises:

• Dips (IC) x25
• Two Hand Touch Bodyweight Squats x25

Grab the coupons and follow-me to Playground #2.

Part II

Still with our three-PAX teams, the timer was a Farmer Carry all the way around the soccer goal and back.

Partner Two was on Pull-ups with a five count Dead-hang in-between Pull-ups.  Continuous Dead-hang when you reach Pull-up muscle failure.

Partner Three was on swings for Swerkins.

We made it through Two-plus cycles, collected our coupons, and moseyed back to the SV for Mary.

Mary (IC)

• Russsian Hammers x20
• Dead Bugs x20
• Flutter Kicks x40

COT/Skine

• Excellent/clever FNG naming by Bushwood; welcome FNG Bevo!
• Prayers for continued hurricane recovery and those in the current path of the Thomas Fire.
• 12/13, Wednesday, Bar Night, Chapel Hill @champ POC.
• 12/15, Friday, F3 Holiday Party, Chapel Hill @coco POC.
• 12/15, Friday, Bring toys to AOs or Party for UNC + Duke Hospitals @assisi POC.
• 12/16, Saturday, Christmas Feeds, soccer + meals for hungry (5-15y.o.) @ocho POC.
• 12/25, 1/8, 1/15, 1/22 currently open on The Eagle Q Sheet Yes, you should, and make it suck!

SYITG!

Avalanche