A call was put out on slack for a Q opening at #WestEnd and YHC was lucky to nab it and was excited for #NoRunning!

With the date being 10/21, it was obvious we were going to do a lot of 10s and 21s of exercises (YHC is overly dogmatic to those date themes!), and with the "extra" 16 minutes, we were going to honor Chapel Hill Native and music revolutionary – Elizabeth "Libba" Cotten.

Warm-Up
10 sets of 21 Reps
SSH IC
IW IC
Arm circles IC (Forward, backward, big, small)
Mountain climbers IC
Windmills IC
Michael Phelps IC
Squats Tempo
Tuck jumps Individual
T Merkins IC
Lunges IC

The Thang
We then moseyed to Libba Cotten bikeway – https://en.wikipedia.org/wiki/Elizabeth_Cotten to honor Libba Cotten and her most famous song – Freight Train – https://www.youtube.com/watch?v=IUK8emiWabU
with a Freight Train Ricky Bobby that would be carrying merkins, squats, Carolina Dry Docks and Squat Jumps.
We broke into two groups and lined up in a parallel line and did threeish rotations of the following exercises and modes of travel. Every time you were passed by a PAX, you would do one rep of that exercise. We did (or tried to do) 21 reps of each exercise.
Bear crawl-merkin (3 rounds)
Lunge walk -squat (3 rounds)
Crawl bear – Carolina dry dock (3 rounds)
Lunge walk – squat jump (3 rounds)

Recovery mosey to parking deck
We were going to do 21 10 second sprints, with a 10 count in between each sprint. We made it up to the top in 11 sprints, and we did 5 arounds of 21 dips/10 derkins with the intention of 5 rounds of 21 IC Johnny dramas…We then did 10 more 10 second sprints with a 10 second break in between each sprint down to the bottom of the parking deck.

Mosey to startex
Mary 10 exercises of 21 Reps each
LBC IC
Reverse Crunch Tempo
Flutter kick IC
X Factor Individual
Rosalita IC
Freddie Mercury IC
Ski abs IC
JLo IC
Peter Parker Peter IC
Heels to Heaven IC

We had a few minutes left for some stretching
Downward dog to Cobra for three cycles
Right foot to outside of right hand stretch, then left foot to outside of left hand for three cycles.

COT
Watch Yo-yo at the bottle shop on 55 Saturday 5-8pm

Prayers for night shift with his career journey, vice and family for their loss, prayers to Mr Brady,

Sing up for the Bull and the holiday F3Churham Philanthropy project!

Aye!