Five posted for a 5K EC Run (0500).  Nine more arrived for the Main Event (0530).

Warm Up (IC):

• Willy Mays Hayes x20
• S-l-o-w Merkins x20
• Imperial Walkers x20
• Windmills x20
• Seal Claps x20
• Smurf Jacks x20
• Eight Count Body Builders x10

Mosey to wall at northern school entrance.

The Thang:

Part I

• Dips x25 IC
• Box Jumps x25
• Swap sides of wall and repeat for another set of 25/25
• Swap sides again and repeat for one more set of 25/25

Mosey a bit East to the parking spots on the North side of the school.

Part II

“Sixes” (1&5, 2&4, …, 5&1):

Seated Knee Tucks in parking area, Crawl Bear across lot and up grassy incline, Merkins at the school, Run back.

Mosey East on Ephesus Church Road, turn on driveway, side shuffle run, and stop at stop sign by Integrity Hill.

Part III

“Fives” (1&4, 2&3, …, 4&1):

Burpees in driveway by speed sign at the top, run down steep hill, Two-hand touch squat + tuck jump at the bottom, run back up steep hill to driveway.

Bear Crawl uphill to light post and then Bear Crawl downhill until all finish the Jacob’s Ladder.

Mosey downhill on the driveway stopping at the next light post.

Sprint (80-100%) around the balance of the driveway to the East playground entrance.

Mosey to the playground equipment.

Part IV

“Sixes” (1&5, 2&4, …, 5&1):

Pullups & Derkins this time.

Mosey back to the Shovelflag.

Part V

“Sixes” (1&5, 2&4, …, 5&1):

Merkins at the bottom, Run up steep hill, Burpees at the top, run back.

Mary (IC):

• Seated Knee Tucks x25
• Cadre Bushwood Flutter Kicks x50
• Cadre Gordo Russsian Hammers x15

COT/Skine:

• Prayers for a Megan, friend of F3 Flaco, who had a baby on Friday and is currently in the ICU.
• Prayers for Ryan Kelly (F3 Beanball) who is fighting Parkinson’s and, with teammate/neighbor F3 Peach, just completed the Tour de Fox Blue Ridge and raised $35k for Parkinson’s research.
• Prayers for Puerto Rico’s recovery, Active Shooter victims in Vegas from early this AM, and those in need.
• Odyssey (10/7) 0600; meet at community center parking lot at Bond Park in Cary.
• Ruck the ATT (10/14): 22 mile & marathon options.
• Bull City Race Fest (10/22): ½ marathon, 5-mile, and 1-mile options; food trucks, beer, Kids Zone.

SYITG

Avalanche