3 PAX for EC 5K and 13 lucky PAX for a Veteran’s Day ME courtesy of YHC. There was no time for fanfare or garrulous soliloquies. It was cold and the men came to work. So we got to it…

Warmup:

• SSH IC x30
• WMH IC x10
• Windmill IC x10
• Slow Merkins IC x10
• Parker Peters IC x10
• Mosey to the soccer field

The Thang:

• Stage 1
  • 3 rounds of:
    • 10 pull ups
    • 20 merkins
    • 30 SC squats
    • 1 lap around field
• Stage 2
  • Mosey to the basketball court
  • Line up on fence
  • Bear crawl to wall, x20 alternating wall taps, crawl bear back
  • Bear crawl to wall, x20 Carolina dry docks, crawl bear back
  • Bear crawl to wall, x20 Merkins, crawl bear back
  • Lunge walk to wall, x20 High wall taps, reverse lunge walk back
  • Bear crawl to wall, x3 reverse BTTW presses (face wall and flip up to heels on the wall – press x3 or hold for 20sec), crawl bear back
  • Lunge walk to wall, x20 jump lunges, reverse lunge walk back
  • Flutter kicks IC x30
  • Bear crawl to wall, x3 reverse BTTW presses
  • Mosey back to start for Mary

Mary:

• LBCs IC x30
• Hello Dolly’s IC x25
• Merkins IC x10
• Mountain Climbers IC x10
• Box Cutters IC x20, to 6 in hold for 10 sec
• Flutter kicks IC x20

Announcements:

• 2nd F Cookout is this Saturday from 11AM to 3PM at the Outdoor Education Center on UNC’s campus (check slack for details)
• RTP 2nd F Lunch is this Wednesday at 1130 at City Barbecue off of 54 (across from Beantraders)

COT:

Today is a day to honor those who have served and continue to serve in our Armed Forces. The wars of our brothers/sisters, fathers/mothers, grandfathers/mothers, and great grandfathers/mothers have shaped the history of this great country we call home. The sacrifices they made for our country are immeasurable and enduring, and they continue to impact our soldiers and their families today. Thank you all for taking the time to celebrate their service.

SYITG

OPEC