WARMUP:

SSH x 20

Slow Merkin x 10

Willie Mays Hayes x 10

Good Mornings x 10

THANG 1: Name of the game was taking your time but getting back to the AO to relieve your partner. Some of these are straight from IronPAX – but we’re not looking for rep count or speed – take your time and focus on form. PAX asked to Partner Up.

P1 grabs a cinder block.  When all back together P1 does work for time while P2 runs one lap around the parking lot.  No sets, no reps, just work on called out exercise until Q calls out something different.  Rinse, repeat, rinse, repeat, rinse, repeat, ad nauseum.

Exercises for three minutes each exercise: 1) Blockees; 2) Curls; 3) Overhead press; 4) Goblet Squats and 5) Derkin (Feet on Block).

THANG 2: P2 returns Cinder Block while P1 Grabs 2 bricks. When all back P2 does work for time while P1 runs one lap around the parking lot.

Exercises for three minutes each exercise: 1) Blockees; 2) Curls; 3) Bus Drivers; 4) Squat with Overhead Press (according to the Ruckers present this is widely known as a “Thruster” – I’m still pretty new to all this lingo so – whatever) and 5) Brick Merkins

Return Bricks and circle back up.

MARY: No Time.

ANNOUNCEMETS:

• YHC is now your site Q for The Thicket – thanks to Chum for his leadership – it’s an honor to take the reins.
• The F3 BBQ Poll re-vote is coming soon – stay tuned.
• Mystery Q month at The Big House continues tomorrow – come on out for a beat down by a Chapel Hill F3 OG .
• The 6 year Churham anniversary convergence has been rescheduled for 10/2. More news can be found on the Churham News channel on Slack
• Iron PAX week 3 challenge has been posted – maybe a contender for The Wall on Friday? Stay tuned.
• Thirsty Third Thursday is this week – 7PM at The Wall – come on out and have a beer with your fellow PAX.

COT: So today’s workout was inspired by last week feeling like one long race – from Iron PAX Monday right through a hectic week for YHC. I wanted to slow it down a bit and refocus. It’s easy to lose focus on the good in our lives when things get busy so take some time today and remember all of the things we have to be grateful for. Thanks for coming out – until next time – AYE!