Two adventurous PAX (Avalanche & Beano) burned a 5K EC through The Oaks to get the blood flowing early in the chilly gloom.  They returned to find 18 other PAX rolling into Creekside Elem to kick off their week the right way. Given the cold temp (29?), Nutmeg appropriately suggested (through his shivers) that we get moving. Let’s go…

The Warm Up

SSH (x50 IC)
BWS (x10 IC)
Burpees (x5 OYO)
WMH (x10 IC)
Burpees (x5 OYO)
Overhead seal clap (x30 IC)

Given the news announcement within the prior 24hours that ACDC co-founder Malcom Young has passed away – it was only appropriate to pay respects to by blasting Thunderstruck to the entire neighborhood.  Since KJS was evidently fartsacking on this crisp Monday morning – I hope he could hear us from the warm comfort of his bed.

The Thang
Thunderstruck Merkins (the 1^st installment)

The PAX then moseyed to the other side of the trailors to the track where instructions were given:
Run 1 lap – then 5 burpees; 5 BWS; 5 merkins; 5 pullups
Run 1 lap – then repeato, but bump the number of reps to 10 each (burpees/BWS/merkins/pullups)
Run 1 lap – then 15 reps each (burpees/BWS/merkins/pullups)
Run 1 lap – then 10 reps each (burpees/BWS/merkins/pullups)
Run 1 lap – then 5 reps each (burpees/BWS/merkins/pullups)
PAX finishing early repeated their last cycle once again (x5: burpees/BWS/merkins/pullups)

Return to the parking lot for a quick street lamp escalator
Sprint to the 1^st lamp: 2 burpees; 2 BWS – run back to the start.
Sprint to the 2^nd lamp: 4 burpees; 4 BWS – run back to the start.
Sprint to the 3^rd lamp: 6 burpees; 6 BWS – run back to the start
Sprint to the 4^th lamp: 8 burpees; 8 BWS – run back to the start

5 MoM
Once the PAX quickly circled up for the finale, we dialed up:

Thunderstruck Merkins (the 2nd installment)
Heels to Heaven (x20 IC)
American Hammers (x20 IC)
Cadre Bushwood Flutters (x50 IC)

Announcements
On 11/27 (next Monday) – all Monday AOs (TheEagle & TheThicket) will converge at Kenan for a 4^th year anniversary celebration.  Don’t post in Durham or BC… get your tail to Kenan. It’s gonna be fun!
F3 Form Week is coming: week of Dec. 4^th.  (Re-) focus on your good form, not fast twitching.
Upcoming 2ndF in Chapel Hill (TOPO) on Dec. 13^th – New recurring day each month (2^nd Wednesday/month).
Churham Holiday Party – Plans are being confirmed for Dec. 15^th or 16^th at The Strowd on Franklin St.