2 For a 5k EC (Beano and Sweatervest) and 2 for a virtual EC on Slack (Names not mentioned
here but I have confidence that an actual EC run occurred elsewhere and if you haven’t heard
the Indians won 20 in a row!)
Warm up: Trip around the church, SSH x 20, Smurf jacks x 20, Windmill, WMH, Arm Circles forward and reverse, merkins x 20 and WWII x 25.
YHC continues to be impressed by the growth of the Durham PAX especially with the larger numbers and different faces that continually post. This new influx of PAX was quite evident when YHC polled the group after warm-ups and asked who was familiar with the song ‘Bring Sally Up’ and less than 25% raised their hands. I am confident now that those PAX not familiar
with Sally are now all too familiar! Shout out to Beano who owned it!
Next up was a cool down lap around the church so everyone could shake out their arms but we
did manage to stop for 20 Carolina Dry Docks and 20 merkins focusing on form (never know
when the F3 police are watching)!
PAX then headed to the steel pile to grab a weight of choice, YHC made sure that some of the
Big Boys were selected. The weights were then deposited half way up the hill for a modified
Jacob’s Ladder with several twists and turns. Shake it is mainly responsible for giving me this
insight on how to make a brutal exercise suck even worse, Thanks Shake it!
The framework was basic Jacob’s Ladder, run the hill on the big parking lot. 10 burpees at the
top, 1 jump squat at the bottom. Next trip, 9 burpees, 2 jump squats, so on and so on until we
reach 1 burpee at the top and 10 jump squats at bottom.
The twists:
1.) every time up stop, grab the steel of your choice – 10 curls.
2.) every time down, stop, grab some steel — 10 overhead presses.
3.) every other time up — run backwards.
4.) once you got to 5 burpees exercise changed to 8 count bodybuilders
Kudos again to Beano, The Big Short and Brick for completing the entire circuit. Kudos for
everyone else who put it on the line and pushed each other. Great work!
Mary
2 minute of flutters
It is an honor to lead this group and it is impressive to continue to watch each other push
themselves outside of their comfort zone.
COT