It was the day of YHC’s bachelor party. What better way to get the party started than to lead a workout with the South Durham boys.  5 PAX hit up the manmakers, and 2 others got some miles in during the EC period.

Warm-Up: All in Cadence

• SSH x25
• LBAC x10 Reverse x10
• Overhead Clap x10
• Seal Clap x10
• Slow Merkins x10
• Windmill x10

The Thang

Plank walk from one side of the I-shaped island to the other.

Part 1: Trifecta

We divided ourselves in teams of 3. One man stayed behind doing merkins. Another teammate started on the other side doing BWS. The third teammate sprinted from the start to relieve the squat man, who then sprinted to relieve the merkin man, and so on.  We did this for about 10 minutes.

Part 2: Suicides

YHC lead us over to the tennis courts for two suicides. The first suicide we used bear crawl as our mode of transportation.  We performed 10 merkins at the end of each tennis court and 10 donkey kicks at the baseline by the fence. For the second suicide we replaced bear crawls with broad jumps, merkins with squat jumps, and donkey kicks with merkins.

Part 3: Empty the Tank

We moseyed over to the bottom of the road by the closed off entrance to the track. Backwards run to the top of the circle, gorilla walk to the first speed bump, and then lunge walk to the second. Repeat.

Time was running low so we made our way over to the start for some Mary.

Mary: In Cadence

• Hello Dolly x20
• LBCs x25
• Flutter Kicks x25

COT:

Floyd announced a clean up operation at the Piranha tomorrow. Workout starts at 6, and then cleanup to follow at 7.

YHC accepted a new job and will be teaching at a new school in August of 2019.