30 PAX today! Great turnout. With an FNG in attendance the disclaimer was given and we began.

Warmup

• SSH x 20
• Willie Mays Hays x 10
• Good Morning x 10
• Mosey to track for warm up lap. Start with high steps, move on to butt kicks, then to regular slow jog, plank hold at the scoreboard to wait for the 6.

PAX were instructed to lower their chest from plank position to resting on the ground. YHC did a countdown from 10 and then all PAX Sprinted back to the AO (this move courtesy of Pelican Brief). We need a nickname for this move, I like it. Plank wait for all PAX to arrive at the AO.

JUMP!
Circle up for some jump roping without ropes.

Few flavors of jump rope. Regular, left foot, right foot, double jump, double dutch. PAX counted in a circle and when the count came back to YHC we switched jumps. There was some chatter about penalties for messing up the count, but YHC decided against it. Just keep jumping.

10 slow merkens peppered in here and there for good measure.

Repeat a few times.

Shuffle n Sprint

Next drill was a basketball defense drill. PAX lined up in plank, defensive shuffle down the parking lot, and sprinted back to the top of the lot. Due to large number of PAX we split up into two groups

3 iterations, plank hold for PAX to group up.

Mosey to bottom of the hill, plank hold, chest rest on ground. 10-1 countdown sprint to top of hill.

Jump n Curl

PAAX Moseyed to the back of school and were instructed to grab a rock. Then, put that down on the ground.

We did 20 jump overs, 30 curls, and a low squat hold with the rock.

3 Reps

Plank hold, 10 count, sprint towards the parking lot.

Shuffle n Dip

Mosey to the curb near the AO. We knocked out some Halequin shuffles and dip sets.

End with a 5 merken ring of fire. With 30 PAX this took longer than expected!

Announcements

Kevin: Cocktails for Malawi on May 18th, starts at 6pm, at Horrace Williams House (https://www.malawichildrensinitiative.org/cocktails-for-kids-ii).

Ito: ATT run on May 5th, Multiple pickup points based on an 8:30 pace, but pace will likely be slower than that.

Bandcamp: Strawberry festival in Durham this weekend, nostasium students are playing. http://www.cpscnc.org/Strawberry

CoT
YHC Spoke about open mindedness. YHC shared recent practice of meditation has been helping me get through a tough time at work. Try to be open minded out there today, there’s lots of great things to be had if you can open your mind to them.

Welcome FNG Turtle!