15 PAX showed up at #TheMustang this morning for a Hal VQ and an introduction to Merkin City. Lot of debate on slack on if the AO should be cancelled for the day but it was decided we would call it a convergence with #thewall and try to get it in before the storm hit. Turned out to be a good one and weather was not an issue.

WARM-UP — Zook

• Willie Mays Hayes x10
• SSH x25

THE THANG

• Tabata led by Zook
  • Merkins
  • Squats
  • Dips
• Lap around school
• Hal took over for a Full body work out
  • 20 body squats
  • 20 WWII
  • 20 Merkins
  • 20 Parker Peters
  • 20 burpees
  • 15 of on your belly, lift head, then pull arms back.
  • Then, Merkins City:
    • 15 modified merkins
    • 10 merkin’s w/ deltoid taps
    • 01 merkins side to side
    • 10 merkins with side kick
    • 10 dry-docks
    • 10 merkins while tucking legs under on the up.
  • Squat City:
    • 10 Basic squats,
    • 10 sumo squats(wide leg)
    • 10 narrow legs squats
    • 10 squats w/ slight hold at bottom

MARY

• ABCs’ to letter L
• LBCs X 20

Announcements

• Stay Safe during Florence!
• 5 year chapel hill F3 anniversary at Ramses next week!

BOM

Hal took us out today with a solid message about words being stronger than a hurricane. Always remember to use them to build each other up, not break each other down.