MLP, Avalanche, and YHC met up at 0500 for a 5K before the main event.  We kept a hard conversational pace, and had a great sprint up Kinsale to close it out.

YHC’s plan for his Bull Q has been coming together nicely. YHC found some new exercises that should lead to a good workout, but wanted to try them out with a smaller number of guys rather than with the huge numbers at the Bull.  With this in mind, YHC combed the Q sheets last week to find an open slot at a site that met the requirements. The Eagle was open, so 11 PAX would get to be the guinea pigs for YHC.

Warm-Up:

• Mountain Climber
• Alternating Shoulder Taps
• Merkins
• Cherry Pickers (front to back, and side to side)
• 180 degree jump squats

The Thang

Broad Jump over to the side of the building, and then jog the rest of the way to the front.

YHC set-up a 4 exercise circuit on his Seconds app.  PAX did AMRAP for 30 seconds on each exercise with a 10 second break to rotate.  We went through each exercise 3 times.

1. Reverse lunge from curb
2. Derkins w/ feet on curb
3. Box Jumps on the wall
4. Dips on the wall

Left the front of the school and made our way down the main driveway.  We did some backwards running, bear crawl, and some lunge walk along the way.  We ended our journey at the picnic tables by the trailer.

YHC had the PAX pair up and it was time for some cliffhangers.  First, the cliffhanger merkins. PAX hold their partner’s feet while they perform 10 cadence count merkins with their hands on the bench section of the picnic table. Flapjack.  Next, the cliffhanger arm ups. PAX hold their partner’s feet while they perform 10 cadence count arm ups as they move their arms from being on the bench to the table top. Flapjack.  Sprint around the track and then repeat the cliffhanger series.

Quick mosey over to the basketball court.  For the third circuit of the day.

1. BTTW shoulder taps x10 IC
2. Donkey kicks x10 single count
3. Australian mountain climbers x10 IC

10 count down the line while holding a people’s chair and then we completed the exercise circuit one more time.

Mary: All done in cadence

• Crunchy Frog x10
• Hello Dolly x20
• Peter Parker Parker Peters x30 (MLP lead these)

COT:

• The Bull is less than two weeks away (4/14).  Check out slack for all the details
• Tarheel 10 miler and Speed for Need on 4/21
• 2nd F lunch in Chapel Hill tomorrow at the Jersey Mike’s off of Elliot Road.