It was a drizzly Monday AM on a quiet Carolina campus as the PAX unknowingly prepped for a return to the Kenan steps for a 2nd week in a row. Since YHC came screeching in on 2 wheels at 0544, Beano helped grabbed the sandbags out of the trunk and we circled up for COP.
Warm up
SSH (x25 IC)
Good Mornings (x10 IC)
BWS (x30 IC)
Arm Circles (x10 Fwd IC; x10 Rev IC)
Merkins (x10 IC)
The Thang
With 18 PAX present, we quickly divided into 2 teams of 9; 1s & 2s. Each team was presented with their team coupon – a 40lb sandbag to carry with them. Both teams were instructed to run 6 sections (of the total 12 sections on our North side of Kenan) with the sandbag. Each man ran down the Kenan stadium steps with the sandbag; 10 merkins at the bottom (all other PAX: 20 merkins) and then run back up. 5 burpees for all – then switch the sandbag to another PAX. Repeato until each team had descended/ascended 6 sections Kenan”s lower level.
With all PAX finished and rotating through right/left/regular plank holds at the top of the steps, the slower of the teams was due their penalty burpees. However, since YHC likes fairness & equality, we changed them to solidarity burpees. All PAX: 10 burpees OYO.
Once recovered, the PAX were given their next movement. Return run to the bottom of the Kenan steps and crawl-bear back up. Yep; crawl-bear back up one section of the Kenan steps. Finish at the top with a low-squat hold until all PAX finished. By the groans and audible complaints (or compliments??), this was a crowd favorite which will surely show itself again in the future.
Each team then grabbed their sandbag and ran down the brick path towards the Rams Head Deck for another cycle on the stairs. Each of the 9-man teams ran down the 2 flights of stairs and then back up for a total of 9 cycles each. Each member of the PAX paused once at the top for 5 clean & press with the sandbag.
Once the PAX had fully cycled through, Shake-It & Hux sprinted back to the parking lot with the sandbags, threatened with a 30-burpee punishment if any of the other PAX caught them on the way back. Thankfully for them.. they were (a) either too fast to catch, or (b) extra burpees for the rest of the PAX gave them just enough of a head start they needed.
Mary
With the clock counting down to 0630, we finished with flutters (x20 IC) & LBCs (x20 IC).
COT
5/25 – 2ndF this Thursday at Hope Valley Brewing (starting earlier this month: 6:30pm)
6/3 – Churham Family Day at Pink”s house (Bring a dish to share. Sign-up sheet coming)
6/9 & 6/10 – Special Ops Survivors at TOPO (Back Bar; 7-9pm) and TBL Convergence with SEALS
6/17 – F3 Dad”s Day at TBR