With Sweatervest on quarantine from a recent COVID exposure, YHC jumped at the chance to take over the Q at Devil’s Ridge. YHC wanted to get the PAX out to the Duke track, which was fresh off hosting the ACC Outdoor Track & Field Championships. Always fun to run fast. But this isn’t the Goat or the Moose, so we couldn’t just do windsprints the entire time…
9 PAX gathered in the gloom to begin Warm-o-rama. OPEC came peeling in in the middle, having made a wrong turn on Duke’s apparently-confusing campus, giving us an even 10.
Warm-up
- SSH x25
- Imperial Walker x12
- LBAC/Reverse x12 each
- Hillbilly x12
- WMH x12
- Harvester x12
- Slow Merkin x12
PAX took a mosey to the cinder block pile, and YHC passed out cinder blocks like it was Christmas morning. We took our blocks up to the track
Thang
First up, a series of Catch-me-if-you-can laps. PAX got in pairs. One PAX stayed behind to do an exercise, then sprinted to catch his partner. Flapjack, and continue for one full lap around the track:
- Round 1 – rifle carry cinder block/5 burpees
- Round 2 – backward run/5 Merkins
- Round 3 – walking curls with cinder block/5 Wide-grip merkins
Next, all PAX got their own block for
- 15 Squat Thrusters
- 1 lap Ricky Bobby (worked out to 2 sprints/PAX)
- 15 Squat Thrusters
Put the blocks back, then cross the street to the steps in front of the parking deck.
- 10 step-ups Right leg, driving the left knee
- 10 step-ups Left leg, driving the right knee
- 15 Dips IC
- Repeat x4 sets
Mosey back to Startex for:
Mary
- Flutter Kick IC x30
- Heels to Heaven x20
- Hello Dolly x10
- Ring of Fire – hold plank while each PAX closed with 10 Merkins
Announcement – the SLT has asked for the QIC to send some sort of pre-blast to help PAX choose where to go for the morning. For example, if you didn’t want/couldn’t do much running, this was not the workout for you. Hopefully an easy thing we can all try to do!
Prayers – for Theologians daughter, needing sedation for an MRI soon.
YHC took us out. Aye!