Unseasonably warm weather welcomed 4 PAX (ChaChi, Riggs, Tater and Te”o) as they headed out for a 30 min fellowship-paced EC ruck through adjacent Garrett Farms. 11 PAX were waiting in the parking lot upon their return, quick trip to the head and check of the watch – 0532, let”s get this party started
Warm-up:
Fellowship jog around church, circle up around light in corner of upper parking lot. Brief set of SSH, IW, WMH, merkins and burpees
The thang:
Head over to steel pile, pick a piece of metal, bring back up to top of hill and await instructions
Rotation 1-Run down hill with steel overhead, drop weight at gate, bearcrawl to top of other hill, jog back down to gate, run up hill with weight overhead
*low squat hold or pick up the six
*20 curls, 20 curl and press
Rotation 2-Run down hill with steel overhead, drop weight at gate, bearcrawl to top of other hill, jog back down to gate, run up hill with weight overhead
*low squat hold or pick up the six
*20 rows, 20 overhead press, 5 burpees
Rotation 3-Run down hill with steel overhead, drop weight at gate, sprint to top of other hill, jog back down to gate, bearcrawl up to top of hill
*low squat hold or pick up the six
*20 burpees, including 5 double merkin burps (thank you to Riggs for ensuring PAX had the proper form)
Rotation 4-Bearcrawl down hill, pick up weight at gate, run with weight overhead to top of other hill, leave weight at top of hill, jog back down to gate, bearcrawl up to top of hill
*low squat hold or pick up the six
*20 jump squats
Rotation 5-Jog down to gate, sprint to top of hill, pick up weight, jog back with weight overhead to steel pile, drop off weight, head to top of the hill
*low squat hold or pick up the six
*5 burpees
COT:
-Welcome FNGs Beane and Summer Catch, two of Trinty HS”s finest
-Prayers for Connor
-2nd installment of the DaBull set for April 1st, 6-10A, downtown Durham
-Happy early 1yr anniversary to Tater – thank you for making us all better over the past year!