Banana Split needed a sub for the day, so YHC jumped at the opportunity to come back to Devil’s Ridge. Unfortunately, nobody was interested in any EC this morning, and YHC wasn’t too eager to do 30 minutes of pull-ups by himself at 0500 in the morning. As 0530 rolled around we ended up having 11 total PAX looking to better than mind, body, and spirit. 

Warm-Up: All in Cadence

• SSH x25
• Good Mornings x10
• Lunges x10 each leg
• Slow Merkins x10

The Thang:

We took a right out of the parking lot and made our way to the traffic circle at the terminus point of Science Drive. PAX did a counterclockwise plank walk around the traffic circle. Wanting to give the shoulders and core time to recover, we did a set of prison squats (x10 IC) and box jumps (x 20 OYO).  We then balanced our bodies back out by doing a clockwise plank walk around the traffic circle.

YHC then lead the PAX over to the front of Duke Chapel. Last week YHC did the Fullsteam Run which takes you to the Chapel and back, and noticed that the construction was finished and the surface of the road was freshly paved. What a beautiful surface for our bare hands (or gloves if you’re into that sort of thing). YHC lead the PAX in the Cooper workout. 10 burpees, 10 merkins, and 10 squats followed by a lap around the bus loop. Then 9 burpees, 9 merkins, and 9 squats followed by a lap. The pattern continues until you do 1 of each exercise. YHC called a halt at 0605 with all PAX still working through the Cooper.

Time for some Mary in front of the Chapel.

• Outlaws x10
• Hello Dolly x20
• Freddy Mercury’s x20

Time to head back to Startex. Tater Tot lead the fellowship jog back.

COT:

• Knope’s got a 12 hour drive to Michigan ahead of him with the family. Good luck!!