YHC used the magic of Google Earth to research his Honey Badger VQ and found a couple landmarks calling out like beacons in the gloom. With a beatdown designed around those, YHC bought the pony express to Durham City Hall and found 9 additional PAX ready to embrace the day.
Warm-up around the flagpole
20 x SSH
10 X WMH
10 x Harvester
20 x Merkin
15 x IW
5 x Kraken Burpees
Mosey over to Parking Deck. Despite his absence, Happy’s question “Which is tougher a pony or a honey badger?” hung in the air and challenged YHC’s bravado. As we all know, the honeybadger’s fearlessness, strength, sharp claws, and general F-U attitude provide a formidable opponent, but a wise pony chooses to face off in arenas that favor him…AKA running and “Pony” Kicks (please accept this as my official lexicon submission to replace Donkey kicks with Pony kicks).
So we tackled the 5 levels of the parking deck with a Pony Kick Pyramid. One Pony Kick, run 1/2 level, two Pony Kicks, run another 1/2 level, etc. All the way to the top for 10 Pony Kicks. Quick 10 count to enjoy the view and then we were back down on the same schedule 1/2 level, 9 kicks, 1/2 level, 8 kicks, etc.
Once we’d finished with one synchronized, perfect-form, majestic Pony Kick, we grabbed a couple kettlebells and headed down two blocks to what YHC identified on Google as “The Wheel”. As we traveled, PAX took turns locking out a KB overhead press with high knees and lunge walk mixed in.
“The Wheel” is a circular garden area with six paths converting at a fountain in the middle. There is also a circular path around the outside of all six spokes. PAX divided up into the 7 positions and were assigned a starting spoke and exercise (a different one in each of 6 spokes) plus an outer circle traveler that served as our timer. Instructions were to perform your assigned exercise until the timer completed 1 lap and then rotate 1 spoke counter clockwise. So, all PAX performed the 6 exercises and served as the travel timer for a complete round.
Spoke Exercise Assignments:
- Jump Squats (travel timer rotates back in here)
- WWII’s
- KB swings
- SSH
- Carolina Dry Docks
- Burpees (becomes next travel timer)
For first round, timer was a Duck Walk. PAX pushed the pace and we had time for another round, this time with timer performing a Bunny Hop lap.
**Important Note** The Wheel garden area is located on what appears to be a prominent street corner. We got a lot of drivers slowly down to observe the madness and may have inadvertently started a turf war with a crossfit gym directly across the street name “Grit Fit”. Here is where it’s important to note:
Mosey back to flagpole with some additional PAX getting in the KB overhead press and we were out of time.
No Mary
Announcements:
The Bull, Speed for Need & Tar Heel 10 miler, 2nd F at Bruegger’s with Falcon Crew
YHC took us out.
Honor to lead a great group this morning at a strong new site! T-claps to Knope & Happy