6 PAX showed up early for some Spartan training in the form of the manmaker EC.  Today we did 10 manmakers, 10 burpees, farmer carry to the traffic circle, run the loop around the tennis court, and then farmer carry back to the I-beams.  We got 3 circuits of this in.

Warm-Up: All exercises completed in cadence

• SSH x20
• Cherry Pickers x10
• Overhead Clap x20
• 20 Burpees OYO.  Misery called me a hardass on Slack. Thank you for the compliment.

The Thang: The Coupon March

YHC had asked the PAX to bring sandbags, rucks, and kettlebells to the Falcon this A.M.  The idea was to give some of the PAX a good idea of what some CSAUP events can be like. Everyone grabbed a coupon and we made our way to the Hope Valley Shopping Center.

YHC had the PAX count off by 6’s, and then went over the six exercises that would comprise the circuit.

Station 1: Pull-ups (max set and then dead hang)

Station 2: Kettlebell Swings

Station 3: Squats w/ Sandbag

Station 4: Overhead Press w/ ruck

Station 5: Burpees

Station 6: Loop around the parking lot

We completed the circuit twice.

Time to grab the coupons and march back to the AO.  Thank you to Coco for being a crossing guard here, and making sure we were all safe.

Mary:

• Box Cutters (Shake It)
• Alternating Leg Lifts (Beano)
• LBCs (2 Ply)
• Superman Ring of Fire 10 second hold (Loonie)

COT:

• Spartan Course tomorrow at TBL tomorrow.  If you can show up early to help set-up that would be awesome.
• The Gambler, BC’s CSAUP, event is tomorrow from 0800-1200.  Meet at the clubhouse.
• The Bull April 14th.  Durham’s CSAUP event
• Tarheel 10 Miler / Speed For Need April 21.  Sign up with F3Churham discount code for 20% and help push some chairs
• Coco reminded us of the need to be safe out there.  Today we did some traveling along Garrett and Hope Valley and it would have been better had we been wearing reflective gear.  We did a better job after the tragic loss of Cheech, but we have slacked off recently in our vigilance.