The Suicide Circuit

November 28, 2017

WHEN: 11/28/2017
QIC: Shake It
PAX: Floyd, Maestro, Toolbox, Knope, Smeagol, Funny Money, Justice, Driftwood, Avalanche, Sal Pal, Mounds, Sweater Vest, Cardiac, Screech, Soda Popinsky, Worm Burner, Kia, Pre K, Bell’s, Two Ply, Shake It

Avalanche and Justice answered the bell, errr clicked on the bell, and joined YHC for some EC in the early gloom. We did a three exercise circuit, rotating through farmer carries, swings, and goblet squats. We made it through the circuit 6 times, but shamelessly took a recovery run between circuits 4 and 5.
YHC ran over to place some cones on the tennis court, and returned to see that the parking lot had filled up with the North Durham faithful. 21 Pax in all showed up despite YHC’s warning that this workout would suck.

Warm-Up: All exercises completed in cadence.
– SSH
– Good Morning
– WMH
– Swiss Merkins

The Thang:
Part 1 – The Dead Hang Circuit
This was originally supposed to be a hanging dora, but with the high numbers YHC quickly modified his original plan. Pax split into 7 groups of 3. One member will be doing a dead hang, another completing 10 burpees, and the last man completing 20 merkins. When the burpees and merkins were complete, members rotated through the exercises. Each group rotated through all exercises three times. The monkey bars were nice and icy this morning which made dead hanging even harder than usual. YHC lead the group in some plank work while we waited for each group to finish up.

Part 2 – The Suicide Circuit
We took the quick trip over to the tennis court where YHC had set out a few cones as station markers. We would rotate through the stations twice.
Station 1: Suicides (the timer)
Station 2: Kettlebell Swings
Station 3: Plank Jacks
Station 4: Merkins
Station 5: Donkey Kicks – YHC’s favorite
Station 6: BTTW
Station 7: WWIIs
The suicide circuit provided a lot of mumblechatter opportunities for each group of 3, and YHC hopes that all the guys took the opportunity to get to know the people in their group a little better.

Mary: Ran out of time again. My bad

COT:
– OBT is coming to Devil’s Ridge Monday. Let’s get a strong Churham showing. Sweatervest and Juco have the Q. Wear F3 apparel if you got it.
– Durham 2nd F tomorrow. Check Slack for details.
– Knope reminded us of form week next week. Q’s should slow down and emphasis should be placed on proper form.
– Old MacDonald dealing with Stage 4 lung cancer. Prayers are needed.
– Toolbox took us out.