Thirteen PAX posted to The Big Dance this morning. A headlock by KJS brought us Charlie who is now FNG Pre-K. Pre-K is back in Durham, a high school wrestler, and his grandfather coached some basketball team prior to a guy named Krzyzewski. Pre-K, thanks for coming out this morning, and we hope to see you out again soon!

Warm-up (IC)

• Imperial Walkers x 20
• Seal Jacks x 20
• Smurf Jacks x 20
• WMH x 10
• Eight Count Body Builders x 10

The Thang

Mosey over to the playground for Swagger and Swerkins, series #1, with three pain stations:
• Swerkins
• Morning Missiles: Turkish Get-up + Jump Squat
• Burpees

All exercises were IC x 10, and we completed three cycles.

Morning Missile PAX were our cadence counters, and the scene looked like one of those kids’ science experiments, specifically the baking soda and vinegar volcano one. It was Controlled Chaos at best, which seemed to do the trick.

We then nailed OYO 10 x Burpees to close the first half of the dance.

Mosey past the Pavilion, onto East Forest Hills Boulevard, and up to the base of Compton Place.

When we arrived, we partnered up and started series #2, Rollin’ in my Six-fo:
• Partner 1: APRAP 6 x Seated Knee-ups + 4 x Diamond Merkins at base of Compton Place
• Partner 2: AYG Sprint to Stop Sign on Compton Place at Carolina Circle & Fast Jog RTB

When the time hack was achieved, we all put in one last Group AYG Sprint to the Stop Sign at Compton and Carolina and fast jogged back to the bottom for LBCs x 30.

TClaps to all the guys who were in the Partner 2 slot when the final sprint was called. They effectively doubled down on hill sprints at the end with no break.

Mosey back to the Pavilion for Series #3:
• Pull-ups x 5
• Derkins x 10
• Box Jumps x 15
Repeat. Repeat. We completed three cycles.

Mosey back to for Mary. Wait! KJS wants dips. We have time so grab some wall or bench for the following:
• Russian Dips IC x 20 (Right Leg Up)
• Russian Dips IC x 20 (Left Leg Up)
Still not sure why those dips are Russian. Perhaps our side profile looks like a hammer and sickle.

Mosey, for real this time, to the parking lot for Mary.

Mary

• Upstate Box Cutters x 20 IC
• ABCs
• Protractors
• Russian Hammers x 20 IC

COT

Moleskine

• Welcome FNG Pre-K!
• Thanks for the fun crowd who helped make this AM a success!
• This is the first time I have not had that familiar feeling of terror when exiting my car at TBD. If it’s not Sweat Pea, it’s Sweats. And even the paperboy almost tagged me with one of his paper tosses during an EC run. Awesome AO, and great PAX!

Thanks for letting me lead.

AVALANCHE