This was the first morning of the new start time for the Big House (0530). Several PAX emerged from EC while the rest moseyed to the AO after obvious struggles with the post vs fartsack dilemma. Despite the high humidity and the fact that (another) hurricane is coming it didn’t feel too oppressive. We even had one FNG!
Warmup
SSH x25 (IC)
Imperial Walkers x10 (IC)
Arm Circles (Forward and Reverse) x15
Willie Mayes Hayes x10
Calf Stretches
ME
Stack & Track – Pyramid of Exercises, after each round run a lap around the traffic circle.
5 burpees OYO (run a lap)
5 burpees OYO
10 WWIIs (run a lap)
5 burpees OYO
10 WWIIs
15 Merkins (run a lap)
5 burpees OYO
10 WWIIs
15 Merkins
20 squats (run a lap)
20 squats (run a lap)
20 squats
15 Merkins (run a lap)
20 squats
15 Merkins
10 WWIIs (run a lap)
20 squats
15 Merkins
10 WWIIs
5 burpees OYO (run a lap)
Circle of Shit
PAX spread out around the perimeter of the circle. PAX moved counterclockwise around the circle doing exercises. While YHC would call out ‘shit’ for the PAX to do, one PAX would run the perimeter and fall back in his original location. The PAX behind him would then do the same. Exercises included:
Bear Crawl
Crab Walk
Lunge Walk
Reverse Lunge Walk
Crawl Bear
Bear Crawl (again)
Crab Walk (again)
Crawl Bear (again)
Curb Urkins
Mosey to the Wall in the Traffic Circle for some Wall Walks.
Mary
Heels to Heaven x20 (IC)
Homer to Marge x20 (IC)
American Hammer x20 (IC)
Boat/Canoe
Corpse Pose
COT
Announcement: Churham Gear order is now available on Slack
BOM
NC has been through a lot this year with Hurricane Florence. Thanks to all who have donated time/money to help with recovery as folks down east have especially been through a lot. And now folks in Florida are about to go through the same with Hurricane Michael. We need to keep all those folks in our thoughts and prayers and help in every way we can. If you can’t travel to help with recovery efforts there are plenty of opportunities to help here by volunteering for local organizations or donating money. Pay it forward because you never know when we might need the same. Aye!