The rain was coming down early this morning. 4 brave souls still ran over from Croasdale to join in on the action. Luckily by 0530 the rain had stopped and left us with a very humid morning.

Warm-Up:

SSHX36

GMX9

Mountain Climbers (cadence X9)

Hillbillies X18

Mountain Goats X5 oyo

Mountain Man Poopers (cadence X18)

True Americans X5 oyo

The Thang

Part 1: Paula Run-dul

We wanted to take the idea of the Paula Abdul that Shake It has terrorized PAX with over the years and apply it to some hill running. At the bottom of Chubb’s Hill, PAX run forward 2 light posts and complete 10 mountain goats. PAX then run downhill one light post and complete 10 true americans. The process repeats until PAX are at the top of Trailwood.

Part 2: Broad Jumps and EKG Merkins

From the bottom of Chubb’s, make your way to the 3rd light post by broad jumping. After every 5 broad jumps, stop and do 5 EKG merkins (PAX are welcome to do traditional merkins). We then sprinted the rest of the way to the top after we picked up the six.

Mary: 

• Plank walks
• 6 in. leg hold (alternating open and close w/ Q’s call)

COT:

• Durham Labor Day convergence at Devil’s Ridge AO. No Jolly Roger that week. Time TBD
• The Bull on 10/26. Order your shirts now!!