YHC decided to make another trip over to Vortex as it’s been awhile since my last visit. 4 PAX got in a heavy metal (in the words of Uzi, “soul crushing”) EC. By 0530, 9 PAX joined me in the gloom.

Warm-up

• SSH – 20 IC
• Slow Squat – 15 IC
• WMH – 12
• Slow Merkin – 10
• Diamond Merkin – 10

The Thang

YHC wanted to mix things up a bit and start the workout off with some core work. So we started with Mary:

• LBC – 30 IC
• Flutter Kicks – 25 IC
• Freddie Mercury’s – 25 IC
• Peter Parker Peters – 20 IC
• LBC – 30 IC
• American Hammer – 25 IC

After getting some initial core work in, the PAX lined up on the end line of the soccer field for some traveling. PAX completed 3 rounds consisting of 3 different modes of travel. PAX that finished first did SSH’s until all PAX finished.

• Round 1: 25 IC Squats, bear crawl to midfield, crawl bear back to end line, run to end of the field and back.
• Round 2: 15 Squat to tuck jump, lunge walk to midfield, reverse lunge walk back, run to end of the field and back.
• Round 3: 20 Jump Squats, traveling burpee to midfield, broad jump/bunny hop back to end line, run to end of the field and back.

PAX then did a Ricky Bobby recovery run around the field. PAX circled up for 20 merkins, 10 diamond merkins, and 30 IC LBCs.

Once again the PAX lined up on the end line to do some more traveling across the field, this time via Lt. Dan. PAX started with 1 lunge per leg, then 1 squat. 2 lunges per leg, 2 squats. PAX reached the end of the field at rep 9. To finish on a good even 10, PAX completed an additional 10 squats. To give our legs a quick rest, 10 diamond merkins were completed. Now that our legs were rested, PAX performed two sets of Usain Bolt sprints across the field with a high plank in between until all PAX completed. We had about a minute left, so we finished 20 IC box cutters and a fellowship job back to start and circled up for COT.

COT

Upcoming 3rd F opportunity to help one of Red October’s son’s teachers move from CH to Durham. Keep an eye out on slack for more details from Red October.
For those interested in adventure racing, there is an adventure racing channel on slack with some opportunities coming up in the future. Can reach out to Groupie for more information.

YHC took us out with prayers for Red October’s dad who broke his ankle and knee. Hope for a speedy recovery for him.

Thanks to all who came out. Was an honor and privilege to lead today. SYITG!