A little while back, Devil’s Ridge AOQ Bitcoin threw out an online poll, asking the PAX if they wanted to keep Devil’s Ridge start time delayed at 0600, or move it back to the original 0530 launch. YHC will typically hit The Eagle on Monday mornings, as he literally walks to that site. But variety is the spice of life, and YHC enjoys the occasional Devil’s Ridge post as well. Given YHC’s morning commitments of work and family, having Endex at 0645 precluded him from posting at DR. And so, YHC placed a vote for a return to 0530. The earlier time ended up winning out, despite the grumblings of a few PAX, who will remain unnamed. Given this exciting (for some) development, YHC felt called to take the Q at Devil’s Ridge (which he had never had a chance to do before).

3 PAX gathered even earlier, at 0500, for a little warm-up 5k run. At 0530, 11 PAX were assembled and ready for the Main Event

Warmup

• SSH x30
• WMH x12
• Arm Circles/Reverse x12
• Imperial Walker x12
• Slow Merkin x10
• Good Morning x12
• Hillbilly x12

Thang

YHC has been participating in the October 2 Mins Max Merkins challenge, completing this every day so far. What better way to knock it out this morning than to force all of the PAX to participate also!

• 2 Minutes, Max Merkins

Mosey up to the corner of Bassett Drive, divide into 2 groups

• Group 1 does 5 box jumps, Group 2 does 5 Alternating Shoulder Taps (Left + Right = 1)
• Flapjack
• Repeato, in a stepped pyramid –  10 reps, 15 reps, 20 reps, 15 reps, 10 reps, 5 reps

Time to shake the legs out. Make our way down Basset Drive with the following segments

• High Knees
• Butt Kickers
• A-skips
• Sprint (modified to “Fast Run” to account for the wet pavement)

Arrive at Grounds Lot, and explain the next segment

• Merkins suicide, with 3 stops. 20 Merkins at each turn (no Merkins to start, or at the end). Travel = regular run
  • Total of 100 Merkins
• Repeat, but with Body Weight Squats. Travel = backwards run out, regular run back
  • Total of 100 BWS

Recovery Mosey to Cameron Indoor. Grab some wall.

• Dips x 20 IC
• Split Squat x 10/leg
• Dips x 20 IC
• Split Squat x 10/leg
• Derkins x 20 SC
• Split Squat x 10/leg
• Derkins x 20 SC

Mosey back to Startex for…

Mary

• Flutter Kick x 50 IC
• Heels to Heaven x 10

Announcements – YHC reminded the PAX to fill out the F3 Census project that Yanni is working on. No prayer requests spoken aloud today.

YHC took us out. An honor to lead, as always. SYITG!