EC:
10 PAX took off for an early morning run to tame what has become the premier hill in CH: Lone Pine Rd. After two trips up and down the hill, the PAX had had enough and moseyed back to the AO.
Main Event:
Warm-up
SSH x 20 IC
Arm circles forward and back x 10 each IC
Imperial walker x 10 IC
Mountain climbers x 20 IC
Merkins x 15 IC
The Thang:
We split the PAX up into two groups: 1”s and 2”s. Subprime took the 1”s and YHC took the 2”s (there was some mumblechatter about the fact that we had matching shirts. For the record we didn”t coordinate.)
The 1”s took off down Laurel Hill (2 miles total down and back) to get a good feel for what the end of the TarHeel 10 miler will feel like. My goal was to provide the Churham PAX with as much of a home field advantage as possible for Saturday.
The 2”s did what we will now call the TarHeel Warrior Mountain 300”s
Paired with a partner the PAX had to complete 100 Burpees, 100 Merkins, and 100 WWII”s while one partner carried something really heavy down and back up the MTN. Once the trip was over each partner switched. The options for the hill carries were: 60lb 5 gal buckets filled with concrete, 45 lb plates (in each hand) or 40 lb sandbags.
Once the 1”s returned from the mosey, then the 2”s took off for a run down and back up Laurel Hill and the 1”s completed the THWMTN 300.
MARY
1 minute bows to toes plank.
COT
Announcements:
Think about your fellow PAX that will be running the TH 10 miler or 14 miler on Saturday. At approximately 0800 they will be running the exact same BFH to the finish line. (hopefully less tired)
There will be a convergence next Wed as Rameses. We will welcome both The Cougar and HoP PAX.
YHC ended COT with a few words commemorating my 1 year return to F3 full time and how grateful I am for how hard the PAX have pushed me to get into the best shape of my life.
Total workout including EC covered 6.5 miles and the equivalent of 70 flights of stairs.
Au Jus