YHC was staring down his third Q in a row this week (having lead at Vortex and then Ramses), and while a little sore and a little tired, was excited to get after it. YHC had gotten an HC from Exhibit A, and was pleased to find Swamp present and ready to rock as well.

Warmup: Lap around the school, SSH, Low squat hold, WMH, Good Mornings, Michael Phelps

Segment 1: Line up at the end of the parking lot, bear crawl to first island. Once all PAX were together, bear crawl to the sidewalk stopping at every second parking space line for 4 merkins. Head back to the other end of the parking lot with lunges, this time stopping at every second parking line for 8 squats.

Segment 2: Mosey to the basketball court for AMRAP! First round: 15 dips, 15 jump squats, 15 merkins. Keep cycling through for 4 minutes. Second round: 15 squats, 15 dry docks, 15 WWIIs, also cycled through for 4 minutes. Repeat round 1. Repeat round 2.

Segment 3: PAX mosey’d back to the far end of parking lot. First length of the parking lot at 50% effort, making sure to run through the finish. Then 75% effort back the other way, and finally all out for the last round. A leisurely lap around the school followed.

Mary: PAX did some downward-facing-dog calf stretches and some hip-flexor stretches.

Announcements and Prayers Requests: Exhibit A and his family are flying out to Missouri with their 19 month old. Prayers for smooth and safe travel.

Thank you to Exhibit A for making the trek down from Durham to join the fun this morning!