YHC picked up the Q last minute the night before and wanted to keep it simple and classic. All thrills, no frills…

Warmup:

SSH, Imperial Walkers, Willie Mays Hayes, right and left leg stretches

Mosey’d toward Carrboro Town Commons. Stopped at some wall for step ups (10 each leg).

Arrived at Carrboro Town Commons for an escalator:

LBCs (50)

Squats (40)

Dips (30)

Mountain Climbers (20)

Burpees (10)

with a brisk lap around the Town Commons between each evolution, follows by plank until all PAX finished.

Then, the PAX traveled around the Town Commons once again, this time doing a bear crawl for the first leg, crawl bear for the second, bear crawl for the third, and crawl bear for the fourth. PAX picked up the six and then planked it out.

Mosey’d back to the AO, stopping off at various walls for dips, box jumps, and low squat holds (YHC has forgotten the reps, but assures you they were many). Once back at the AO, wall was found for BTTW and wall sits.

Mary:

5 merkin ring of fire, boat-canoe, dead bug, flutter kicks, ski abs, and Nolan Ryan’s

COT:

YHC has been deeply moved this past week watching the men of F3 Churham coming together to help our brothers on the coast and our very own  Singlet. I’m proud to be a member of this group. Real men for others.

Welcome FNG Clean Diesel and welcome back Cornelius!