Four hearty PAX assembled in the gloom at 0500 to take a jaunt around campus for an EC Run. YHC was going to make a joke that we would be running 1-mile for every ACC win that the Tarheels had… but they had to go and ruin it by beating State late last night, thereby making it to 4 wins. With our time constraints we had to make do with ~3 miles, but a good time was had by all anyway.

Returning back to base by 0530, 4 more PAX joined to bring our numbers to 8 for the Main Event. As YHC had plenty of partner work planned, he was quite happy to have an even number

Warm-up

• SSH x25
• WMH x10
• LBAC/Reverse x15 each
• Hillbilly x10
• Slow Merkin x10
• Slow Squat x10

Thang

Mosey on down to the Tennis Courts

Complete 1 tennis court suicide – down at back to each court: 1-6. At each court, perform number of burpees of that court (1-6). No Burpees back at the baseline; that’d just be mean. Burpee-cide (?) complete, mosey to the Picnic Structure

PAX partnered up. PAX #1 starts off doing Merkins, PAX #2 starts off doing Box Jumps, and then flapjack. We did a pyramid, with sets of 5/10/15/20/15/10/5 for each exercise.

Mosey to the base of THWM. All PAX got one opportunity to ascend, just to the base of the parking lot, but running backwards.

Once at the top, YHC explained a modified Dora. According to the F3 Exicon, this maybe should have been called “Heartbreak 1, 2, 3” – name being inspired by the Boston Marathon’s Heartbreak Hill.

While 1 partner stayed at the top of THWM doing exercises, the other partner jogged ~halfway down THWM and then ran back up (YHC had marked the turn-around point with cones). Exercises to be completed as a partner team were:

• 100 Merkins
• 150 Jump Squats
• 200 Gas Pumps (reverse crunches)

With all the hill running, this was a real burner but everyone stayed tough til the end. The PAX joined in picking up the 6, and we all did the final 20 Gas Pumps together in cadence.

Just enough time left for…

Mary

• Flutter Kick x30
• LBC x25
• High/Low Plank Ring of Fire, 10 seconds each
• Heels to Heaven x20
• Hello Dolly x20
• Mountain Climber x30

CoT – The Wolf is this weekend. No Prayer requests today. YHC took us out. As always was an honor to lead such a great group of men this morning.

SYITG, Aye!