Escalator-Pyramid & #TheFlutterKing

July 25, 2017

WHEN: 07/25/2017
QIC: Coco
PAX: Nightshift, Walt, Food Lion, Walnuts, Rev Run, Red October, KJS, Crackle, Cheese Splint, 2Ply, Amphibious, Draper, Lightbulb, Cooter, Peach, Shovel, Harbaugh, Shanks, Dungeon Master, Fish N Chips, Striker, Poser,  Jetson, Prancing Horse, Assisi, Shake It, Kitten, Avalanche, Coco

5 PAX gathered in the humid gloom for #Vortex EC.  The silent buzz of YHC’s Garmin set the cadence for rounds of 10 KB swings, 5 overhead sandbag press & 5 pullups; every 90 seconds.

With the red glow of 0526 staring back from YHCs wrist, we gathered our EC gear and moseyed back to the parking lot only to be rewarded by the sight of 20+ guys ready to work.  So work we did.

The Warm Up
SSH (X25 IC)
5 burpees (OYO)
BWS (x25 IC)
5 burpees (OYO)
Arm circles (Fwd x10 IC; Rev x10 IC)
5 burpees (OYO)

The Thang
The Burpee/Merkin/BWS/WWII Escalator-Pyramid

Burpees:
Assume positions along the goal line of the soccer field.
Sprint to midfield: 5 burpees.
Sprint to the far goal line: 10 burpees.
Sprint back to midfield: 15 burpees.
Sprint back to original goal line: 20 burpees.
Recover in plank (various forms) while the entire PAX finish.
Total: 50 burpees

Merkins:
Sprint to midfield: 10 merkins.
Sprint to the far goal line: 15 merkins.
Sprint back to midfield: 20 merkins.
Sprint back to original goal line: 25 merkins.
Recover in plank (various forms) while the entire PAX finish.
Total: 70 merkins

BWS:
Sprint to midfield: 15 BWS.
Sprint to the far goal line: 20 BWS.
Sprint back to midfield: 25 BWS.
Sprint back to original goal line: 30 BWS.
Recover in people’s chair on the fence until all PAX finish.
Total: 90 BWS

WWIIs: (peak of the pyramid)
Sprint to midfield: 20 WWIIs.
Sprint to the far goal line: 25 WWIIs.
Sprint back to midfield: 30 WWIIs
Sprint back to original goal line: 35 WWIIs
Recover with SSH until all PAX finish
Total: 110 WWIIs

BWS: Repeato as above
Total: 90 BWS
Merkins: Repeato as above
Total: 70 Merkins
Burpees: Repeato as above
Total: 50 Burpees

As the clock struck 0611, we had the perfect opportunity to engage the new Bushwood Classic:
#4minutesoffutters.   100 cadence count flutters led by the #flutterking himself.

COT
Announcements
2nd F this coming Thursday at The Glass Jug in Durham (See #2ndF channel in Slack for more)
#RucktheATT2017 – Likely date to be October 14th.  Date confirmation coming shorlty…
Potential 2ndF: Movie Night at Southpoint IMAX – Dunkirk. (See #2ndF channel in Slack for more)

Prayers
Good luck to Jetson as he makes the big move to New Braunfels, TX for his new physics professor job.
Support & all connections/suggestions welcomed for Nightshift as he makes moves in his job transition.
Any opportunities related to software sales; ping @Nightshift on Slack.

Aye!
-Coco