After being gone for a couple weeks it was a pleasure to return to the Duck and Weave AO. YHC was motivated to stay close by the light. No headlamps required but we would still cover plenty of ground.

WARM UP

We jogged over to the Riverwalk trail entrance known as “Puebla” and “Ball de Negros” for the black circular art pieces. There was no time to admire the scenery it was time to get loose. We traveled from Riverwalk entrance to the parking deck entrance and back doing the following:

• 1/2 speed jog and back
• high knees/jog back
• butt kicks/jog back
• carioca/ jog back
• reverse carioca/ jog back
• sprint

THE THANG

In honor of the upcoming Halloween season, we stopped at YHC’s car and picked up a ruck sack from the trunk as we lined up facing the second-floor ascent in the deck.

We rotated 1 Pax member holding the ruck sack above his head while the rest of the group completed the following:

• partner wheel barrel up/job down
• partner carry up/jog down
• bear crawl up/jog down
• crab walk up/jog down
• repeat all the above

We then ran up to the 2nd floor. We rotated 1 Pax member curling the rucksack while the rest of the group completed the following:

• lunge walks up/jog back
• bunny hops up/jog back
• reverse run up/jog back
• sprint up
• repeato

We then paused on the 3rd floor. YHC was feeling the Q adrenaline and put on the ruck sack and announced to the Pax we would be sprinting each subsequent deck with a group 10 count in-between floors. It was great. Merlot was almost spilled and we conquered the top floor.

Noticing a lack of oxygen amongst himself and the Pax, YHC decided the top of the parking deck was a great place for Mary.

MARY

Plank circle

• regular hold 5 count around the circle
• left arm up hold 5 count around the circle
• regular  hold 5 count around the circle
• right arm up hold 5 count around the circle
• elbow hold hold 5 count around the circle
• regular hold 5 count around the circle

Core

• LBCs
• 6 inch leg hold
• Scissors
• Dying cockroach
• Russian hammers

COT

• lopair health and recovery
• Nickelback’s mom

MOLESKIN

Great push from the men. They arrived early and were ready to work from the very beginning. Sprinting, crabwalks, and the ruck hold tested us but we got stronger and better. Way to get after it in the gloom!