We began with warm ups as per usual.

Warm Ups

• SSH x 20
• Good Morning x 10
• Arm Circles x 10
• Reverse x 10
• Willie Mays Hays x 10

Mosey to back of the school for a few sets of pull ups. YHC had BTW planned, but we had too many PAX and too many glass windows. Adjust.

15 bar pull ups
20 squats

Repeat the above set times 3.

Mosey to the track

YHC informed the PAX that we’d be working with “Half Tracks” or runs from goal post to goal post.

The idea was that after finishing set of entry exercises we’d get into a Climate Change Circle (Al Gore position shuffling sideways in a circle), and exit the circle with 10 slow merkins in cadence.

Run to goal post
5 burpees to enter the circle
Climate Change
10 slow merkins in cadence to close

Run to the next goal post
10 squats
5 burpees
Climate Change
10 slow merkins in cadence to close

After some bumping into one another, YHC moved the Climate Change circle farther from the PAX working on their entry exercises. This was a good adjustment.

Run to the next goal post
15 dry-docks
10 squats
5 burpees
Climate Change
10 slow merkins in cadence to close

Run to the next goal post
15 dry-docks
10 squats
5 burpees
Climate Change
10 slow merkins in cadence to close

Run to the next goal post
20 WWIIs
15 dry-docks
10 squats
5 burpees
Climate Change
10 slow merkins in cadence to close

Run to the next goal post
25 Bobby Hurley’s
20 WWIIs
15 dry-docks
10 squats
5 burpees
Climate Change Reverse direction
10 slow merkins in cadence to close

YHC informed the PAX that this was the peak of the pyramid and we were going back down.

Run to the next goal post
20 WWIIs
15 dry-docks
10 squats
5 burpees
Climate Change Reverse direction
10 slow merkins in cadence to close

Run to the next goal post
15 dry-docks
10 squats
5 burpees
Climate Change Reverse direction
10 slow merkins in cadence to close

Running short on time, we dropped two exercises before our last Climate Change circle.

Run to the next goal post
5 burpees
Climate Change Reverse direction
10 slow merkins in cadence to close

Mary
5 make it 2 merkin ring of fire

Announcements
Zika is Qing AMRAP, offered rides to anyone who wants in.
Cauliflower: There is an F3 tournament in Charlotte on 10/27. The channel is #cltsoccer in slack and we’re still looking for players.

CoT
Type easy into the F3 Exicon and you get NO RESULTS. This is a metaphor for life, easy never yields results. Choose the hard things, that’s where the good stuff is. Aye!