Today’s plan was to work the ribcage, which has nothing to do with our own ribcages.

Warmup

• SSH x 20
• WMH x 10
• Arm circles x 10 (each way) [throwback!]
• Mountain climbers x 10
• Merkins x 10

Main Event

Mosey down greenway and back around to Merritt Mill Road. At this point, we learned our still-unnamed-FNG had disappeared. He had a pre-existing injury but YHC didn’t realize that meant ZERO running. So, after consultation with the PAX, we decided to circle back to pick him up, call an audible, and do the entire workout at the AO. BUT… FNG was nowhere to be found.

So… jump back to the workout which will now be known as “The Ribcage.” Franklin Street is the spine, and Merritt Mill, Graham, Roberson, Mallette (and former alley by Dogwood Public House completes that “rib”) would be the ribs. We lost a little time but in the future, we’ll add in Church (and Granville/Target parking areas) and Columbia for a full set of ribs.

So here’s the deal. Start at Merritt Mill and Cameron for 10 burpees. Tempo run to Franklin. First PAX there starts exercise of his choice, goes until last PAX in calls halt. Cross Franklin, tempo run to Merritt Mill and Rosemary intersection, and repeat called exercise by first, halted by last. Travel down Rosemary via something sh*tty (think bear crawl, crab walk, lunge walk, etc). Called exercise at next rib (intersection). Tempo run down Graham to Franklin, called exercise. Tempo run down rest of Graham to Cameron, called exercise. Lunge walk down Cameron to Roberson Rib. And so on.

The thing I liked about this workout was that the tempo running (and whatever pace is tempo for each PAX) keeps everyone’s heart rate up. The called exercises keep us together and yet keep the first PAX to finish still working hard.

On the Mallette Rib we came from Rosemary through the Dogwood House outdoor picnic area and discovered.. benches! Great spot for a quick stop for dips and step ups (h/t: FogLeg).

Time was growing short so after Mallette we turned back and took half a rib at Kenan, and then moseyed down Franklin back to the parking deck at the Hampton Inn. Sprint up stairs, plank on top of deck till all there. (overheard while planking: “this is the easiest thing we’ve done all day”) Sprint down stairs, return to AO for Mary.

Mary

• LBCs x 10
• Hip Flexor stretch
• Hip Flexors re-tightened by Slug calling Flutter x 40 (assist from Blackball on counting)
• Ring of Fire plank with 5 Merkins each

COT

Lots going on nationally with the judiciary and politics. Please keep in mind the value of the courts and our worth is best protected when we successfully keep politics out of the courtroom. Civil discussions are important, rank partisanship INSIDE the courtroom is damaging.

Also remember that many of our PAX need our support every day, whether they call for it or not, whether they show outward signs (like physical injury) of it or not. Be there for the PAX. Be there for your family, your community, your co-workers as well.