Monday mornings at Devil”s Ridge are typically rather docile mornings as PAX each unassumingly make their way to the AO, whether that be via the pull-up bars down the way or by rolling in 2 min late (on time in Durham). This morning set up to be much the same when over the horizon, YHC noticed a band of men running towards him through the gloom, rallying behind a pristine shovel flag (that happened to be painted the wrong color)-it was a crew of 12 PAX from South Chapel Hill (Thicket, Pleasantville and Fetzer!)! If only the SoChap warriors knew of the Q YHC had planned, they may not have crossed over I-40 this AM… Nevertheless, 5:32A and we”re off!
Warm-up:
Jog from AO over to pavilion between track and soccer fields for warm-up. The pavilion is easily one of the best warm-up locations in Churham with 360 degree views of Duke”s athletic facilities/campus and acoustics on par with the DPAC. Brief warm-up to save time for the ME
-SSH
-Imperial Walker
-Air circles
-Overhead claps
-Merkins
The thang:
YHC loves the 400M sprint – the great equalizer among men; perfect distance to reward or crush one”s soul. Today would be no different despite the collective groan that was let out when instructions were given. Everyone on the line for the first 400M.
Round 1:
– 4O0M sprint
– 20 merkins
– 20 monkey humpers
– 20 jump squats
– 10 burpees
10 count, mosey to the line and go
Round 2:
– 4O0M sprint
– 20 merkins
– 20 Durham squats
– 20 WWIIs
– 10 burpees
10 count, mosey to the line and go
Round 3:
– 4O0M sprint
– 20 merkins
– 20 flutter
– 20 wide grip merkins
– 10 burpees
10 count, mosey to the line and go
Round 4:
– 4O0M sprint
– 20 merkins
– 20 heels to heaven
– 20 WWIIs
– 10 burpees
10 count, mosey to the line and go
Finale:
Line up in waves, one guy in each lane standing behind each other. 100M all out sprint down the straightway, job/recover around the curve, 100M all out sprint down the straightaway, recover to the corner.
6:13A and we”re done to give the SoChap crew a few extra minutes to get home.
COT:
– Thank you to all of the SoChap PAX who make the trip across the thin blue line and joined us for a surprise visit this AM. Love the brotherhood. You will see some of the Devils Ridge regulars at a future Monday workout; you just won”t know when.
– Prayers for Te”o”s aunt Maureen who is battling cancer
– The BULL scheduled for 4/1, 6-10A in downtown Durham. Mark your calendars