The New Year’s Challenge has been a lot of fun.  YHC has enjoyed posting at old and new AOs and was looking forward to travel South into Chapel Hill/Carrboro for a Thursday post.  The weather certainly threw a wrench into this plan.  YHC called an audible and decided to open The Rock for a Thursday special.  YHC moved the start date to 7 am to allow PAX to take it slow this AM and let the rising sun lead them to their morning workout.

YHC arrived at the usual meeting space at 7 am…no other PAX around, YHC moseyed to Cates Creek Park.

WARM UP:

SSH x 30 (cadence count)

GM x 10 (slow cadence count)

IW x 15 (cadence count)

WMH x 10 (cadence count, 5 per leg)

LBAC x 10 (cadence count), Reverse x 10 (cadence count)

THE THANG:

Meat of the Murph – 100 Pull Ups, 200 Merkins, and 300 Air Squats * Performed in sets of 10 Pull Ups, 20 Merkins, and 30 Air Squats (x 10)

Grab a dry picnic table, Dips x 20 (single count), Grab some wall, BTTW – 30 seconds, REPEAT

MARY:

Box Cutters x 10 (cadence count)

Heels to Heaven x 15 (cadence count)

Freddie Mercuries x 10 (slow cadence count)

LBCs x 50 (single count)

COT:

Prayers for all those whom the cold can be deadly

Prayers for a wonderful 2018