4 or more(?) PAX got in an EC 5k and then 17 total descended upon The Eagle to start the week off.

YHC returned after a week of vacation travel, motivated to get back into the swing of things with a movement heavy workout.

Warm-up:

20 SSH (IC)

10 GM (IC)

20 IW (IC)

10 Merkin (IC)

20 MC (IC)

The Thang:

We started at the top of the parking lot and traveled down to the metal awnings on the school.  Different method of travel each time, topped off with Traveling Pull-ups the length of the awning (complete pull-up, move hands one shoulder width across, complete another pull-up, etc. Goal to remain with feet off the ground as long as possible). Plank til all are finished.

Round 1: Bunny Hop + traveling pull-up

Round 2:  Walking Lunge + traveling pull-up (backwards jog back to far side of the lot)

Round 3: Bear Crawl + traveling pull-up

Good note for future “traveling pull-up”ers – under hand grip works much better because of the slope of the awning bars.  Negates wild swinging and impact on wrists.

Next it was over to the loading dock, where we divided into 2 group.

Round 1: 15 box jumps for group 1 (timer) and group 2 does wide grip merkins – flap jack

Round 2: 15 box jumps & diamond grip merkins

Rounds 3: 15 box jumps & regular merkins

For the grand finale, we headed to the track for an ambitious 11:

Starting with 10 burpees at the top of the track, pair with 1 air squat at the bottom of the track – repeato until 1 burpee at the top and 10 air squats at the bottom.

Mosey back and circle up – no time for Mary.

Announcements/Prayers:

T-claps to all PAX that helped make the Need for Speed / Tar Heel 10 miler such a special event on Saturday.  Great video / pics on Slack if you haven’t seen it.

Prayers for Beano and his family as they deal with the loss of his grandmother.  Thankful for her great life and ask for comfort as they mourn her passing.

Thanks to all for coming out and pushing it hard this morning! Good to be back with boys! SYITG