The Eagle”s shovel flag was officially planted this morning. Five posted for a >2 mile EC run with Rucks-on, 11 posted for the ME, and a few hung around for some KB swings afterward. Since the nail-biter of a Superbowl went into OT the night before, one can only assume that there was a high degree of Fartsacking this morning. Therefore, we got right to work.
WARM UP:
Count Off to 11
SSH IC x20
IW IC x20
DQ IC x20
THE THANG:
Mosey to Strawberry Hill; arms up, high knees, and butt kickers.
We traveled across Strawberry Hill, taking turns, first via Partner Carry and later by way of Wheelbarrow.
Circuit time! We divided up across six stations, which were as follows:

• Run 1x lap around the track 80% – 100% max effort (the timer)
• AMRAP Swerkins (knee-up + Merkin with feet on a swing)
• AMRAP Dips
• AMRAP Broad Jumps
• AMRAP Box Jumps
• AMRAP Pull-ups

It”s Halftime, and Beano takes over for Circuit #2:
The PAX was split into four pair of two and one group of three. We then split up into the following five stations:

• Pull-ups (explosive pull up, slow negative down)
• Plank Climbers (zigzag playground bars)
• Weighted Squat Jumps (40 or 60 lb sand bag)
• Four Corner Hops (R foot, L foot, Both feet)
• Front Lateral Raises (35 or 25 lb plate)

The group rotated through this circuit twice completing as many reps as possible (AMRAP) of each exercise in 37 second intervals, since Beano turns 37 at midnight, followed by a 30-second transition to the next station.
MARY:
The PAX circled up for Mary around the tire and sledge hammers. This provided a perfect excuse to spice things up a bit. Each guy took a turn swinging the sledge hammer at the tire (x5 dominant side, x5 weak side) while the following ab exercises were completed by the group:
Cadres Flutter Kicks (x30)
LBCs (x25)
Plank Jacks (x20)
COT:
Our two Churam Blue Ridge Relay (BRR) teams still need additional runners for 8-9 September. Among other CSAUP events, certain PAX mentioned the Tar Heel 14 mile double-down on 4/22 and Ultimate Mud Run Challenge on 5/20. Also, Churam has a new Thursday AO, Paradise, at Carrboro High School from 0530 – 0615. The address is: 201 Rock Haven Road, Carrboro, NC 27510.
-Avalanche