“The noblest art is that of making others happy” – P.T. Barnum
INTRO
YHC met Uzi, Appo and EZ for an invigorating pre-ME Murph (skinny) sesh that had us back at the AO a tad bit tardy (apologies, brothers). Welcome back to the gloom, Appo. Great to see you this am.
4 EC Murph bros met up with 6 more @ StartEx. 10 strong for the Main Event. Great group of men out there.
WARM UP
- SSH, x25 IC
- Mountain Climbers, x20 IC
- Air Squats, x15 SC
- Merkins, x10 SC
- Burpees, x5 OYO
MAIN EVENT
When in Kenan, do Kenan. Thankfully, the gates were open this am. Led the PAX down into the stadium and had everyone circle up at the bottom of the far end set of stairs. Time to introduce our game plan for today.
Shared with the PAX that the 24th of this month is YHC’s birthday. As such, we will be hitting what YHC has christened the Jack Bauer.
The North side of Kenan has 12 sets of stairs that extend from the field to the top of the lower level. The goal for this morning will be to run up a set of stairs, perform an exercise at the top, run down the same set of stairs, and perform an exercise at the bottom, then move to the next set, and repeato x12.
If successful, we will have run up/down 24 flights, perform 24 exercises for 24 reps as a group. Exercises are grouped into four categories: (1) total body; (2) upper body, (3) core, and (4) lower body.
We made a valiant effort, but due to time constraints, we were able to complete 20 flights of stairs, 20 exercises for 24 reps each.
Here is the breakdown of the exercises, in order:
- SSHs
- Standard Merkins
- WWIIs
- BW Squats
- BW Thrusters
- Diamond Merkins
- V-Ups
- Jump Lunges
- Burpees
- Dry Dox
- LBCs
- Reverse Lunges
- 8 Count Body Builders
- Wide Merkins
- Box Cutters
- Tuck Jumps
- Cracker Jax
- Air Press in LSH
- Heels to Heaven
- Mtn Climbers
One last run up the stairs, and circle back up at StartEx for…
Mary
- Ring of Fire, Merkins x5. Some great displays of Merkin’ry by the PAX!
Time called. Strong work, brothers!
COT/BOM
Announcements
- EZPass: Bull City Race Fest/Food Truck Rodeo this Sun. Still time to register and join the fun. Several Churham brothers gonna hit this race. Should be awesome event.
- TB: Invite to come post/Q/check out Orange County Line. The AO has had some great numbers as of late. It is a great site with lots to work with. Definitely worth a visit.
- Grunge: Forgot to mention this, but this Saturday, F3 Carpex will be hosting their annual CSAUP, The Odyssey. Meet up: St Mary Magdalene Church; 625 Magdala Pl, Apex, NC 27502. Event scheduled from 0600-1000. Go to https://f3carpex.com/ and hit the red “Sign Up for Odyssey” tab to register.
Name-o-Rama
BOM
YHC took us out in a prayer of thanks.
Really enjoyed it this morning, brothers. Great group out there. As always, it is great getting an opportunity to spend time out in the gloom with you all. Go forth and crush the day, brothers. Until next time, aye!