Happy New Year, F3 Churham! YHC was feeling very motivated to get the year started off on the right foot, so he grabbed the first TR Q of the year. Being that it is a new year, I wanted to ease the PAX into 2020, so we only did ONE lap around the peanut today.

2 PAX did an EC ruck from 0500-0530 and then 5 PAX joined in for the ME for a total of 7 PAX on a 35 degree January morning.

Warm-up:
SSH x 25
Willie Mayes Hayes x 10
Harvester x 10
Baby Arm Circles x 10 forward, 10 reverse
No slow merkins…promised for later.

The THANG: String of Pearls around the Peanut

Today, we are going to take 1 easy, laid back lap around the peanut, stopping along the way to take in the various sights.

Stop #1: Baseball Leg Beast
At the large concrete baseballs, we did a leg beast. 6 sets of exercises, 6 reps at 6 stations.
1. Air squat x 36
2. Jump squat x 36
3. Right leg lunge x 36
4. Left leg lunge x 36
5. Jump squats x 36
6. Choice tuck jumps or SSH x 36

Stop #2: Baseball field bleachers. 5 sets of 10 Irkins, 20 dips

Stop #3: Soccer field. Burpee pyramid, 18 yard box
1 burpee, lunge walk, 2 burpees, run backwards, 3 burpees, lunge walk, 4 burpees, run backwards, 5 burpees, lunge walk, 4 burpees, run backwards, 3 burpees, lunge walk, 2 burpees, run backwards, 1 burpees. Floyd plank. 10 count x 2.

Stop #4: Dark soccer field bleachers
2 sets of Derkins x 10, Mountain climbers cadence x 20.

Stop #5: PAINGROUND Wall
Johnny Dramas x 50, Air Squats x 50, Johnny Dramas x 50, Air Squats x 50

Stop #6: Rock Pile. Pick a medium to large rock
Curls x 20
Overhead Presses x 20
Top Shelf (curls + presses) x 20

Stop #7: Lap completed, back to shovel flag for Mary

Mary:
LBCs x 20
Bicycles x 20
WWII situps x 10
Heels to Heaven x 20
Slow merkins (as promised) x 10

COT

Moleskin
Thanks for the consistency in positing to the South Durham sites. We have a really good group of men and I’m looking forward to what 2020 has in store for us.