4 PAX met up for EC running before the main event. The day was setup for leg day to complete the Trip Nip which featured cardio/core day on Monday and Arm day on Wednesday. Extra props to Nubbin who made it out all three days. We circled up in the Weaver Street Parking lot for warm-up and then moved to the parking lot for The Thang

• Warm-Up
  • SSHx30
  • WMHx10
  • Good Mornings x 10
  • Imperial Walker x 10
  • Calf Stretch
  • Ankle Circles
• The Thang
  • Indian Run up to the top of parking deck
  • Return down the stairs alternating 10 squats and 10 calf raises at each step
    • Calf raises x10
  • Sprint up deck to next level
    • After 1st level there were no more parking blocks for calf raises, so all were saved for the end
    • Squatsx10
  • High Knees to next level
    • Squatsx10, Lunge Jumps x10
  • Wall sit 10 sec each PAX
  • Butt Kickers to next level
    • Sqx10, LJx10, Side lunge x10
  • Broad jump to next level
    • Sqx10, LJx10, SL x10, Glute bridge x 10
  • Bear crawl to next level
    • Sqx10, LJx10, SL x10, GB x 10, Fire hydrant x 10
  • Sprint to final level
    • Sqx15, LJx15, SL x15, GB x 15, FH x 15, Wall sit 15 sec each PAX
  • Go down stairs, 15 calf raises first landing, 10 CR rest of landings

Announcements – Malawi 24hr run starts tonight at 6pm 4/5. The Gambler II is taking place down in Briar Chapel 4/6

COT – Thanks to the Hillsborough PAX for a great week, YHC had only Q’d 2-3 times before this and you all made it a great experience and fun to lead. Keep doing what you guys do and until next time, SYITG, AYE!

COT was followed by Namoroma because YHC forgot and none of the PAX spoke up…..