2 PAX ran Everest repeats for EC and 2 more rucked Everest

In total 12 PAX gathered at Kenan for the ME on a humid morning.

Warm-up

SSH x 25 (IC)

WMH x 10 (IC)

Seal Jack x 25 (IC)

IW x 15 (IC)

Slow Squat x 10

Slow Merkin x 10

MC x 25 (IC)

We grabbed for KB’s and moseyed to the top of the Ramshead Plaza – grassy area with brick paths on top of the parking deck. All 4 KB’s were placed in the center circle where the 4 paths converge and YHC explained the plan.

Split up into groups of 3. Each group begins at far end of one of the paths. Do a designated method of travel into the middle circle, grab a KB and perform 15 swings. If no KB was available, complete 15 merkins then 15 squats until a KB became free. Return to the far end of the same path via reverse travel method and perform 15 burpees. Then mosey clockwise around the outside to the next path and perform that paths designated travel to the center – 15 swings – reverse travel back – 15 burpees. Mosey to 3rd path…etc. On you’ve completed all 4 paths, mosey around the perimeter until all PAX complete the 4 paths.

Round 1: paths were Bear Crawl/Crawl Bear, Lunge Walk/Reverse Lunge Walk, Bear Crawl/Crawl Bear, Lunge Walk/Reverse Lunge Walk

Round 2: time adjustments to 10 swings and 10 burpees on each path trip. Called method of travel into to center circle but after KB swings, mosey back to far end of path to completed burpees. Once done, circle back to pick up the six in your group and finish together.

Total, all PAX got a sneaky 100 KB swings and 100 burpees in this morning.

Grab the KB’s and mosey back to start for Mary.

Flutter Kick x 40 (IC)

Alternating High/Low Plank Hold Ring of Fire – 10 count by each PAX

COT

Uzi relayed Dean Wormer’s challenge to honor Riley Howell – the brave young man who gave his life to save others at UNC Charlotte last week. All PAX completed an additional 21 burpees in Riley’s honor (as he was 21 at the time of his passing). If you are at an AO this week, make sure pass the challenge along and take a minute to honor Riley’s bravery and sacrifice.

Champ’s got the Kenan Q next week – come get some!

YHC took us out.