It was a rainy 38 degrees and only a small crowd had the courage to climb out of bed this Friday AM. We embraced the suck and got after it hard to end the work week on a high note.

Warm Up:
SSH x 19
Willie Mays Haze x 10
Harvester x 10
Plank Jack x 15

The Thang:
We mozied to the parking lot on Foster St across from the YMCA.
Gorilla Crawl to end of the building, crab walk the rest of the way to the top of the lot, then run to the length of Roney st to Morris St. Jog back to the bottom and do 10 reverse lunges each leg, 20 shoulder taps, 30 mountain climbers in cadence. Repeat x3.

Jog up the stairs to the plaza on top of the Duke Clinical Research deck. Grab some wall and do the following:
Bulgarian split squats x 10 each leg
Dips x 15
Derkins x 15
Burpee box jumps x 5 OYO

Mozy to Carolina Theater stairs. Merkin crawl up with 2 merkins on each step. Back to the bottom, then bunny hop to the top. Then grab a stair and do 40 Johnny Dramas.

Mozy back to the start and find some wall for People’s chair 15 count ring of fire.

Mary
YHC suggested PAX keep their feet off the ground for the entire circuit of the following exercises:
V-Up x 15
LBC x 20
American Hammer x 15
Flutter x 30

COT
Crimson announced that he has a 4th 2.0 on the way! Prayers for a safe and smooth pregnancy.

YHC took us out.