11 pax gathered round the VSF this morning. The specter of a Cardiac Q loomed large, and the pax were quiet in nervous anticipation. YHC and Cardiac conferred about order of operations and general workout flow. Cardiac mentioned something about a leg/cardio workout. Floyd went to change his shorts. At 5:30 on the nose, we were off…

Warmup COP including “warm-up” burpees, IW, good mornings, and mountain climbers

Mosey on over to ye ole rock pile to pick up a “medium to large sized rock,” and then an over the head run to the “rest”room area for a circuit of pain:
Wall kickers (we need a name for these suckers…they weren’t fun)
Rock SSH
Rock over the head circle around the “rest”rooms x 2
Jump lunges

Cardiac handed the reigns over to YHC…

Mosey on back to the rock pile to drop off the rocks, then to the PAINground

Pullups x 10 x 2

Light jog to the turf field for an ark loader-ish including gorilla walk, crab walk, dragon walk, Tebows (crowd favorite), frog jumps, and traveling burpees (another crowd pleaser)

Back to the PAINground for pullups x 10

Mary including Rosalitas, Hello Dolly, Rosadollys, and Russian hammers

COT

Moleskin:
– Another strong showing today at Tobacco Road, building on the strong foundation laid by Floyd and others
– T-shirt orders are open. YHC mentioned the fluorescent shirt option, but this may not exist for Durham?
– Likely to be a venue change for Devils’ Ridge on Mondays. Al Bueler trail has received very favorable feedback