For the second week running Devil’s Ridge fell on a holiday and we were able to push back our start times.  0630 EC at the pull-up bars and 0700 ME. 7 PAX came out early for Cindy EC. Cindy is the non-running portions of a Murph.  We decided to replace the merkins with KB swings. EC PAX were able to get in as many sets as they could handle in 25 minutes of 5 pull-ups, 10 KB swings, and 15 squats.

By 0700 the rain had let up and 20 PAX, including 1 FNG courtesy of Stop Drop and Roll, gathered in the visitor lot off of Science Dr for one last workout of 2018.

Warm-Up: All in Cadence

• SSH x25
• WMH x10
• Lunges x10
• Slow Merkins x15

The Thang:

Part 1: KB Brigade

YHC had the group count off by 4’s and we made our way to the bottom of the hill leading up to the track with four KBs in tow.  We got into our four lines with each line having their own KB. Standing shoulder to shoulder, PAX pass the KB up the line. As soon as they pass the KB they sprint to the front of the line to receive.  When we got to the top of the hill, we reorganized, and did the same thing going back. Some of the groups found some strategies to move quickly. YHC’s group found a great way to make themselves dizzy.

Back at the bottom of the hill, YHC instructed for each group to designate one person to carry the KB.  We took off back up the hill, KB carriers ran forward, and the rest of the PAX ran backwards.

Part 2: Catch Me If You Can

YHC now lead the PAX over to the track. YHC now had the PAX line up in their original groups, and take one person from each line to form new groups of 4.  At this point, YHC noticed that Lowtide and Justice had now joined the group. 22 PAX!!! In our new groups, we did a catch me if you can. Groups would slowly jog around the track.  The back person in line drops and completes 5 burpees, and then sprints to catch up to their original group. They tag the back person in the line who now drops and does 5 burpees, etc.  We did this for a full mile around the track.

We then did a quick mosey over towards Cameron Indoor.  YHC had everyone find a piece of wall. We completed the following the exercises:

• Dips x10 CC
• Bulgarian Split Squats x10 CC each leg
• Derkins x10 CC
• Step Ups x15 each leg
• Irkins x10 CC

Back to Startex.

Mary:

• Box Cutters x20
• LBCs x20
• Flutter Kicks x40

COT:

• Welcome FNG Firefly.  Firefly is a CPA that will be moving down soon from Dallas. He made it clear though that he associates with Austin more than the city of Dallas.  Regardless, we named him Firefly after his choice of very fluorescent shorts this morning.
• The Wolf is this Saturday from 0700-0900 in Hillsborough.
• Price increase for Tar Heel 10 Miler tomorrow.  YHC is running and it happens to be his wedding day.  You don’t want to miss this!!