It’s Friday, and the weekend is within striking distance. One last day to give it all you’ve got, which is exactly what nine PAX did at the West End. This was YHC’s first visit to the site (as both a PAX member and Q). It did not disappoint. The layout of the town provides numerous options to move around and try new things.
WARM UP – SSH, Windmill, Good Mornings, Prisoner Squats, Slow Merkins, Arm Circles
THE THANG – (3 parts)
- “RUN”
- Half-mile fellowship run down Rosemary Street to former site of W.B. Yeats Irish Pub. There happened to be a nice, long set of wooden benches on a wall across from the building. To celebrate our arrival we did the following series twice as a group using the benches and building wall (dips, knee tucks, derkins, air squats, and wall planks)
- Half-mile fellowship run back up Franklin Street to AO (Fleet Feet parking lot)
- “LIFT”
- Group emptied the truck of all coupons (kettlebells, weight plates, dumbbells, and tire/sledgehammer set). We carried everything around the building and across the railroad tracks to the Green Monster.
- The PAX rotated through the following Heavy Metal Circuit two times (Kettlebell swings, Sledgehammer/tire swings, plank hold, renegade rows, bicep curls, plank hold #2, Green Monster pull ups, Kettlebell swing #2, and plank hold #3)
- The PAX then moved all coupons to the small parking lot behind the Green Monster, partnered up, and completed the following exercises:
- Partner #1 -Farmers Carry two coupons the length of parking lot and back to start
- Partner #2 – Bunny Hop the length of the parking lot, then backwards run back to the start
- Flapjack until each partner has done each exercise two times
- PAX then carried coupons back to the truck
- “RUN”
- With ~10 minutes left, the PAX ran together to the top of the parking deck behind Hickory Tavern and then back down again.
CoT –
- Prayers and thoughts for Nacho’s family (wife and son)
- Prayers and thoughts for all involved/running in Tarheel 10 Miler tomorrow – Should be tons of fun!
Great group of guys out this morning. Blessed for the inspiration I receive from this group daily. Many thanks!!!