What an honor it was to lead this morning.  Clear and dry, high 20’s weather, tons of guys getting after it, and an epic site with Chapel Hills’ finest hills all around us.  Four of us traveled to Lone Pine to remember what it feels like to get dropkicked in the chest, and a handful of ruck-animals ripped out seven 50# laps on Tarheel Warrior Mountain in pursuit of the Everest virtual trophy.

Warmup – slow, intentional, and in cadence:

SSH

S-L-O-W Merkins

WMH

I/W

Arm Circles F/B

I love the bottom of THWM.  It has to be one of the darkest parts of the AO, and is a great spot to claw your way out of.  13 of us did just that on four occasions today.  We had a great mix of brothers post today for a simple but fun format that kept everyone together.  Lactic acid was in abundant supply, oxygen was scarce, and sufficient mumblechatter kept the competing forces in equilibrium.

Main Course:

(Mosey to the very, very bottom of THWM before each ascent)

First Ascent:

• Bear Crawl to the first gate (section 1)
• Backwards Run to the second gate (section 2)
• Bunny Hop to the tree line (section 3)
• Pick up the six and finish together or low squat hold

5 Count Merkin Plank Hold Ring of Fire

Second Ascent:

• Bear Crawl to the first gate (section 1)
• Backwards Run to the second gate (section 2)
• Traveling Burpees to the tree line (section 3)
• Pick up the six and finish together or low squat hold

5 Count Tuck Jump Low Squat Hold Ring of Fire

Third Ascent:

• Bear Crawl to the first gate (section 1)
• Backwards Run to the second gate (section 2)
• Crawl Bear to the tree line (section 3)
• Pick up the six and finish together or low squat hold

5 Count Merkin Plank Hold Ring of Fire

Fourth Ascent:

• Bear Crawl to the first gate (section 1)
• Backwards Run to the second gate (section 2)
• Lunge Walk to the tree line (section 3)
• Pick up the six and finish together or low squat hold

5 Count Merkin Plank Hold Ring of Fire

COT:

Keep the momentum going all year long boys!  We had a great discussion on how important it is to stay vigilant.  We reminded ourselves that we are all doing this thang so that we can live third, be intentional, and lean-in to be there for our brothers in need.

SYITG

Avalanche