INTRO

A.O. #35 on YHC’s Q list for the year…and it’s Rameses. Hell’yeah. Looking forward to this one, fo’ sho’.

Of course, it is Uzi with the EC call out. Of course, it is on the coldest day of the season (24 deg @ EC launch)…and of course, it is YHC who is running late. ‘Coz that’s what all Grunges do. We all run a bit late.

0503. Meet up @ AO Parking Lot. Fist bumps and mumble chatter with the EC crew (Beano, Uzi, MARTA, Eddie The Eagle, YHC). Ruck on, grab a coupon. Roll out. (Down Laurel Hill. PT Session. Up Laurel Hill. Thanks MARTA for the Golf Course cut thru to bring us back to the AO in time).

WARM UP

The EC 5 meet up with 4 more PAX and bid adieu to ETE. Time to get lit.

1) Circle up for some Dine & Dash action

• Run the length of the Parking Lot. Circle up. SSH, x10 IC
• Run the length of the Parking Lot. Circle up. Prisoner Squat Kicks, x10 SC
• Run the length of the Parking Lot. Circle up. WWIIs, x10 SC
• Run the length of the Parking Lot. Circle up. Mountain Climbers, x10 IC
• Run the length of the Parking Lot. Circle up. Tuck Jumps, x10 SC
• Run the length of the Parking Lot. Circle up. Panthers (merkin followed by L/R shoulder taps, merkin followed by L/R knee taps, merkin followed by L/R ankle taps = 1 rep), x10 OYO

MAIN EVENT

2) Make our way down to the Shelter for some Jack Webb action

• Burpee Derkins (hit burpee, but donkey kick feet onto bench, followed by derkin) & Box Jumps (Apologies Boucher! Too soon??)
• 1-4 Ratio, Ladder up from 1-4 to 5-20.

3) Make our way down to the Sand Box for some Tabata action

Break up into 4 groups (3 groups of 2, 1 group of 3). Size no matter. There will be 4 stations, each station will include a pair of exercises. The Tabata session will be 5 minutes continuous work, then 1 minute of rest. After each rest period, each group will rotate to the next station until every group hits all 4.

During the 5 minute work period, PAX will perform a descending ladder of reps for each exercise, starting with 12 reps each, then 11 reps each, then 10 reps…etc. etc, hitting reps as far down the ladder as possible until time runs out.

The 4 stations comprised of the following:

• Pull Ups & BW Squats (both SC)
• Burpees & V-Ups (both SC)
• Wine Mixers (merkin, chilcutt, merkin = 1 rep) & Around The World Lunges (1-2 Forward = 1 rep/1-2 Reverse = 1 rep)
• 8 Count Body Builders (SC) & Flutter Kicks (1-2 = 1 rep)

4) Make our way around and down, down, down…to the bottom of Tarheel Warrior Mountain for some Hill action

• AYG Sprint from bottom of THWM to the top of the Parking Lot

Circle up @ the top of the AO Parking Lot.

0630. Time called. Mary Narried. Fin. Strong work by all! All kindz of gainz…all kindz.

COT/BOM

Announcements

• Beano: Next week (1st week of Dec) is Form Week (Churham Wide). Qs & PAX will focus on executing proper form for various exercises @ each/every workout all week.
• TB: Encourage all to come out to Orange County Line (Thu, Rashkis Elem, 0530). The Q sheet is open! Great AO with plenty of stuff to work with.
• Beano: Reminder to take the time to do a proper warm up, especially with the colder temps. Several brothers have suffered injuries recently, perhaps attributable to not taking the time to allow the body to get up to speed before hitting it hard. No shame in taking extra time if needed to ensure you are
• MARTA: There is a ruck-volution taking place in Churham. Our region is hosting a GoRuck Custom HTL (Heavy, Tough, Light) the first weekend of March (3/1-3/3). All PAX are encouraged to sign up for a single event, or all three. This promises to be an awesome event, full of challenge, leadership, fellowship, and team work. Space is available for each event. You do not want to miss out on this.
• Timber: Gave thanks to all who offered up prayers and support for his son who was recently in the hospital due to a bacterial infection in his eye. He is out of the hospital and doing well with his recovery.
• MARTA: Raised/discussed a couple local issues impacting the Chapel Hill community. First, is the recent decision by the school board to convert Glenwood Elem fully to Mandarin Chinese immersion. This will have dramatic impact on the teacher/student population at this school as many will be forced to relocate. Second, is the current plan for a light rail/train connecting Chapel Hill to Downtown Durham. The plans calls for the path to cut right through several neighborhoods, churches, and schools. Utility and benefit of such a plan is suspect. There is a meeting scheduled for Monday evening. Interested/impacted parties should make the effort to attend the meeting.

Name-o-Rama

BOM

YHC took us out in a prayer of thanks. Be mindful of the reason for the season. Be healthy & well. Love on your family, loved ones, friends, neighbors, colleagues, community.

Grateful for the opportunity to serve this morning, lads! Awesome time, awesome group. Thanks again for braving the cold, coming out, and getting some work done in the gloom. It is always a pleasure getting the opportunity to fellowship and catch up. Until next time, aye!