The #hurricanrana slack channel was quiet yesterday, and it showed with the attendance today.  I suspect Dook’s 10 pm tip off and the election day coverage may have kept some of the PAX past their normal F3 bedtimes.  Since YHC couldn’t care less about Dook, getting to bed at a reasonable hour was pretty easy. Plus, YHC was excited that this was patch day.  Q number 3 for the year at Hurricanrana.

Warm-Up:

• SSH x25
• Imperial Walkers x12
• WMH x10
• Slow Merkins x10

The Thang:

We started with some parking lot tracers.  This was a good cardio warm-up. PAX got a chance to work on their forward motion, lateral movement, and back pedal.  Crockett got to channel his inner James Bradberry. We traced two different sections of parking spaces so that PAX could move to both the left and the right.

Staying in our section of the parking lot we did a lateral plank walk across the parking spaces.  Everytime you reached a new parking space, you completed 5 merkins. At the halfway point across the parking lot YHC instructed the PAX to turn 180 degrees so that they could move in the opposite direction.  This was a great core and chest workout.

At my two previous Q’s at Hurricanrana, YHC had not taken advantage of the nice hill along Trail Wood Drive.  We moseyed over to the hill and gathered at the first street light from the bottom. There was a lot of chatter about the Blue Devils basketball team last night during this time.  Dook put a thrashing on Kentucky. We then lunge walked to the next street light. Each time you did a lunge on each leg you performed two squats.

PAX then partnered up for a Burp Back Mountain.  One PAX Bernie Sanders (backwards run) to the next street light and then runs back to their partner.  The partner who is waiting, completes as many burpees as possible. Partners were to complete 100 burpees as a team.  When teams finished they were instructed to continue to run the hill until the last team completed their set of burpees.

YHC is a big fan of giving everything you got, and pushing your body hard.  We finished our time on Trail Wood with an AYG sprint to the top of the hill.  Huge props go to Larry Legend who was able to narrowly hold off Sal Pal for the sprint victory.  We held plank for the six to arrive, and then we had a nice fellowship jog back.

Mary:

• Box Cutters
• Heels to Heaven
• LBCs
• Ring of Fire: 5 count around the circle, alternating between high and low plank

COT:

• Prayers for Princess Cut’s friend who is in ICU.  He has blood clots, and is now dealing with having a hole in his heart.
• Brady turns 50 tomorrow.  Hopefully he can finally get a little respect from Riggs
• New AO at Riverside is on the horizon.  Launch date and day of the week are still up in the air.
• RTP 2nd F lunch was today.
• Crockett took us out