Two PAX started their EC fellowship run at 0500. One more started shortly after that. I’ve said before that a fellowship pace is one at which you can talk to the PAX next to you. Of course that infers that the PAX are staying together. EC is not a race. This morning that equated to a 10 minute mile pace, ~2.25 miles, and some quality fellowship.

Warm Up

100 SSH, one lap

ME

PAX on the tire was our timer, but SSH provided count for the others.

• Cadence hold count Squat
• Cadence hold count merkins
• Slow count single leg deadlifts
• 5 Tire flips and Farmer carry back
• SSH IC

Run to the first circle, one bear crawl lap, and run back

• Cadence hold count Squat
• Cadence hold count merkins
• Slow count single leg deadlifts
• 10 Tire flips and Farmer carry back
• SSH IC

Ricky Bobby to the first circle, one bear crawl lap, continue RB to the second circle, one crawl bear lap, and group run back to the start. We increased pace along the way finishing with us all trying to keep up with Bogie.

• Cadence hold count Squat
• Cadence hold count merkins
• Slow count single leg deadlifts – left
• Slow count single leg deadlifts – right
• 5 Tire flips and Farmer carry back
• SSH IC

Dealers choice ab exercise. PAX called it, then ran then stairs twice. Exercises included crab cakes, Homer to Marge, box cutters, superman/bananna, crunchy crab,

20 burpees OYO

Mary

table top, Fat Amy(aka Mermaid Dance or fish out of water), hello Dolly