11 PAX planted the VSF on a beautiful, clear cool morning. Last week, 16 seed did a 4 corners workout for his VQ. I thought it was great. It was also very similar to the workout I had planned today! I guess you can’t fault genius.

Warm-up:

SSH x 25
Good mornings x 10
Willie Mayes Hayes x 10
Arm circles x 10
Arm circles reversed x 10

Grab a “medium” rock and jog to the soccer field

The THANG: Glowing Bags of Wonder
Five illuminary bags were set up on the dark half of the soccer field. One bag at each corner and one in the middle. Each bag was illuminated with a different color (blue, red, yellow, green and white). Instructions were written on each bag and there were four different sets of instructions.

The PAX were divided into two groups.

The first group started at the red bag, beginning at set #1. The 2nd group started at the blue bag at set #3. Then the groups worked their way through the course.

Green Bag (Rock Station):
1. 40 Bicep curls, run to blue
2. 40 Mufasa Lifts, run to white
3. 40 Tricep Extensions, run to yellow
4. 40 Overhead presses, run to red

White Bag (Burpee Island):
1. 15 burpees, run to red
2. 15 burpees, run to red
3. 15 burpees, run to blue
4. 15 burpees, run to blue

Red Bag:
1. 40 Carolina Dry Docks, run to yellow
2. 20 Clap Merkins, run to yellow
3. 40 Merkins, run to white
4. 40 Hand Release Merkins, run to yellow

Blue Bag:
1. 50 Air squats, run to white
2. 50 Squat Jumps, run to green
3. 50 Jump Lunges (25 each leg), run to green
4. 50 Donkey Kicks, run to green

Yellow Bag (Mary Bag):
1. 50 Low slow flutters, run to green
2. 50 Heels to Heavens, run to blue
3. 50 American Hammers, rung to red
4. 50 LBC’s, run to white

Mary: Was integrated into the THANG above.

COT

Moleskin:
Once again, I am impressed with how much growth we have had at Tobacco Road and South Durham. Starting next Tuesday, a new South Durham AO opens, The Piranha. The site Qs will be Weed N Feed and Brick. It is a standard boot camp workout starting at 0530 at Parkwood Elementary school. This is most excellent. Great work everyone.