Six PAX met up around the City Hall flag pole and got ready to work the legs this morning. Before warmup YHC got the PAX to mosey to the Parrish Street city lot. Bells caught up with the PAX to make it 7 before we jumped in to the Warm Up.
Warm Up
Mosey to Parrish Street lot
Good Mornings, Harvesters, SSH, LBAC (fwd and reverse), MTN climbers, 5 perfect slow count merkins
Great discussion on proper form dealing with butt-clenching and core-engaging. No joke.
Thang
Mosey down Parrish to Major the Bull statue
On the way, Roach and YHC discussed the abundance of walls available for BttW or People’s Chair (a bit of a red herring for today, but they should for sure be used later on). There was also a thought of heading into the Unscripted Hotel lobby and relaxing on some couches and talking about our feelings.
Circle up by Major for som- IT’S KNOPE! He found us! It was great to be joined by F3’s King of Downtown Durham – Knope! But because he was late – PAX had 10 penalty burpees OYO.
100 Squats – single count
When one commits to Q’ing 100 single count squats – saying “Down” gets very repetitive, YHC found himself needing to say it in new and different ways to really explore the pronunciation.
10 count then some Death by Flutters
- 25 regular
- 25 scissors
- 25 outlaws
- 25 compass flutters
As you can tell, dear reader, YHC’s goal was to work the legs like crazy this morning. Let’s keep with the theme!
Mosey to Orange Street alley by start for the following set
- Dips on planters (round one 20, round two 15)
- Sep Ups on wall (20 in cadence)
- Derkins on planters (round one 15, round two 10)
- Box Jumps on wall (10 OYO)
- Erkins on planters (round one 15, round two 10)
Mosey up to the tope of the Chapel Hill St Parking Deck.
There are a lot of stairs. Legs started to feel it here!
Travel across the deck –
Lunge Walk about 1/3 (we used a green van as a marker, not sure if it will be there later when you go check our distance Riggs)
Run to the end – YHC gave PAX the option to sprint, skip, karaoke, bear crawl, etc. Whatever they felt was the right thing to do. Weenie Roast did some serious skipping (good vertical) the first round. Justice bear crawled the second round.
on the other end of the deck –
10 tuck jumps OYO
20 single-count step-back lunges in cadence.
PAX did this twice
Mary
Low plank ring of fire. This was unnecessarily complicated in the best ways.
LBC
Freddie Mercury’s
Box Cutters
Heels to Heaven
5 Perfect Slow-Count Merkins to call it a day.
CoT
Announcements:
Bull 4/14 – if you want to or can help lead something (Q a round or squad-lead) holler at Knope
Tar Heel 10-Miler signup – F3 is working with Speed for Need. Highly encouraged
Prayer and Mosey back down to cars.