YHC ran a little late for EC, but was able to catch Justice before he completely left the pull-up bars. We got in 5 rounds of pull-ups, swings, and recovery before setting off for the ME.

YHC is a little disappointed that Durham still does not have its own running workout (RIP Afterburn). With that in mind, YHC felt that a run heavy ME is more than fair game. We had a late arriving crowd today, as there was some issues with ice on the windshields. Devil’s Ridge would still be 11 strong on a very cold fall morning.

Warm-Up: All done in cadence

• Frankenstein’s x 10
• WMH x 10
• Line jumps for a minute
• Merkin Jacks x 10

The Thang:
Mosey over to the parking deck. Stop at the steps out front and partner up. One partner performs dips while the other partner is bunny hopping up the steps and running down the steps. Both groups go until 15 cadence count dips have been performed. Flapjack and repeat.

Head into the parking deck and start at the bottom of the floor. YHC decided that he was going to take a play out of the goat playbook. Still with the same partner, one partner will run up the ramps and down the stairs while the other partner runs up the stairs and down the ramps. Everytime the partners intersect they perform 20 merkins together. YHC explained that partners should take turns calling out the cadence count. Pairs were instructed to run two circuits and then hold a people’s chair.

YHC then instructed we were going to run again, but this time partners would switch their routes. They were to stop at the top of the deck on the second circuit, and do a wall squat. I had plans for more action, but we ran out of time. While we were holding the chair, Smog and Two Face were bickering about who was faster and had a little race down and back on the level 7 ramp. Too close to call.

Mary: Use your ab roller when you get home.

COT
Churham holiday party Friday at The Strowd.
Bring a toy to donate to the Duke or UNC Children’s Hospital to your Friday AO, or bring it to the holiday party.