YHC did a solo EC run to scout out which areas of downtown to utilize for the workout. Nice slow pace and only a couple of miles. YHC wanted to make sure he was back in time.
Warm-Up: All in Cadence
- SSH x25
- Harvesters x10 (Front to Back)
- Harvesters x10 (Left to Right)
- Squats x10
- Slow Merkins x15
The Thang: Stairway to Seven
YHC lead the PAX down Mangum and to the new parking garage. We ran up the stairway to the top (level 7). PAX were instructed to do 10 merkins, 10 lunges on each leg, and 10 WW2’s at the top of the deck and then run down the stairs to level 1 and back up. PAX then repeated the exercises, but this time ran to level 2 and back. The process repeated until PAX only had to run to level 6 and back. The evolution ended with a final set of the three exercises. The crew crushed this and shoutout to NIMBY who propped open the stairwell door with a trash can for us.
YHC lead the PAX out of the deck and to the fountain outside the convention center. We did a quick four exercise circuit.
- 10 CC irkins
- 20 box jumps OYO
- 10 CC dips
- 10 step ups on each leg
The fountain was smelling a little funky, so YHC lead the PAX to the bull statue. Unfortunately, YHC lead the PAX in a little bit of a detour do to poor navigation of downtown. Thankfully, Dial Up was there to help navigate us back on course. At the bull statue we did a quick dora of 200 merkins. As usual this meant we partnered up, one partner ran a loop around the plaza while the other partner knocked out some merkins. Total count of 200 merkins per pair. The pairs were Dial Up/NIMBY, Low Tide/Shake It, and Misery/Soda Popinski.
Time to head back to City Hall.
Mary: In Cadence
- LBCs x20
COT:
- F3 Baseball game coming up Saturday after Labor Day
- The Bull is at the end of October. It’s going to be legendary.
- Labor Day Durham convergence of the Jolly Roger and Devil’s Ridge at the DR site. YHC will have the Q, and will be honoring a fallen hero.