Small crowd this week. A bunch of N. Durham PAX are “tapering” for the big race this weekend.

Warm Up:
SSH x 20
Willie Mays Haze x 10
Harvester x 10
Little Baby Arm Circles x 15

The Thang:
After warm up we headed to the football practice field.

Earlier YHC set out six cones 10 yards apart. The PAX broad jumped from one cone to the next. At each cone we stopped and performed 10 Merkins together. When we got to the end, we turned around and made our way back. 100 yards of broad jumps and 100 Merkins in all.

Next we ran 6 x 50 yard sprints across the field and then performed exercised at the end of each sprint.
Sprint 1: 20 V-ups, 10 shoulder taps in cadence, superman ring of fire 15 count
Sprint 2: 20 WWIs, 10 hand release merkins, 10 jump lunges each leg
Sprint 3: 25 LBCs cadence count, little baby arm circles, seal clap, overhead clap, overhead press – all x20
Sprint 4, 5, 6 (repeat of the above)

Next we ran two 100 yards sprints. At the end of each we did 10 tuck jumps OYO.

We wrapped up with one more circuit through the 50 yards of cones with gorilla crawls and 10 Dry Docks at each cone.

Mary
YHC suggested PAX keep their feet off the ground for the entire circuit of the following exercises:
V-Up x 15
LBC x 25
American Hammer x 15
Flutter x 25

COT
Prayers for Blanche’s friend who recently found they have a brain tumor, prayers for Uncle Phil in a season of new focus and follow through.

YHC took us out.