It was an honor to be asked by Boucher to be a part of #Respect month at Kenan, although I will admit it was a bit intimidating – it has been well over a year since I last Q’d. I arrived a bit early for the usual KBELL swings and warm up (but let’s be honest – Loonie doesn’t do well with directions in the dark so it was mostly so I could make sure I made it to the AO!).

My nerves were immediately put to rest as Funyion and Nightshift rolled in, cracking wise and making me feel welcome. As more friendly faces rolled in, we welcomed an FNG in care of Homegrown Berry, to the fold.

After the usual introductions and disclaimers, we got down to business.

Warm UP

SSH IC x 30

IW x IC x15

SSH IC x15

WMH’s IC x15

Batwing – Chinooks / Seal Clap / Overhead Seal Clap / Overhead Press

Slow Merkins IC x10

Mountain Climbers x10

After a high tempo warm up – we moseyed onto the glorious field that is Kenan Stadium.

The PAX lined up along the sideline – a good wingspan apart- starting in the plank position. On the Q’s signal, each PAX jumped into position and sprinted the length of the line to the very end – rinse and repeat until the last man was completed – ending with a hold on the plank – and then group recovery.

Repeated the same movement, switching out the plank for a Peoples Chair.

From the sideline we circled up at center field and prepared for a 4 cycle HIIT of 15 and 10 fire (with some slight adjustments on the reps).

1^st set:

10 Burpees OYO

10 Rocket Crunches

Rest

2^nd set:

15 Air Squats

10 Mountain Climbers IC

Rest

3^rd set:

15 Merkins

10 Toe touches

Rest

4^th set

16 Single Jump Lunges

Plank – Regular – 10 seconds per side – then recovery…..rinse and repeat x4

A quick mosey back to the wall for a 10 count Chicken Pecker. Due to slippery shoes, YHC made an audible and decided instead to start a combo Mary / cool down – so back to center field we went.

Superman – holds of 10, 15 and 30 seconds

Box cutter x 10

Hello Dolly x10

Flutter Kicks x10

Cool down – various shoulder rotations, stretches, downward dog, lotus position and some hip stretches got us down to the end, leaving a few extra minutes to name our FNG- WELCOME IGLOO!

COT

• Bull, Oct 30^th
• IRON PAX Challenge coming next month – check Slack for further details
• 20th Anniversary of 9/11/01 Attacks Stairclimb coming up – pay attention for further details
• Prayers for Arthur and his M as the expect their first child in one month
• Prayers to Funyion’s Grandfather of 96 yrs, who fell and broke his hip recently
• Prayers to Prancing Horses M as she recovers from a broken ankle.

YHC took us out.

Great site with great leadership and strong group of men – thanks for having me out gents!

SYITG AYE!