Vacationing in Cape Quad

August 13, 2018

WHEN: 08/13/2018
QIC: MLP
PAX: Round Up, Sonar, Seabiscuit (FNG 2.0), Man O’ War (FNG 2.0), Pedialyte, Band Camp, Awesome Baby, Pikachu, Barksdale, Prancing Horse, Avalanche, Brick, Vespa, Appomattox, Botched, Boucher, Food Lion, Bells, Loonie, MLP

Thanks to work and vacation travel, YHC has been out the gloom routine for a couple of weeks.  While away, YHC lived vicariously through the PAX Asheville Spartan updates on Slack.  In particular, the tire flip (an obstacle I never had the privilege to attempt) peaked my interest.  The muddy conditions made it damn near impossible in Asheville, but since he’s always shied away from leg day, YHC isn’t confident he could tackle it even in perfect conditions.  Time to start addressing that in preparation for the SC Beast, a short 3 months away.

20 PAX showed up (2 got in an EC ruck) to take the Gain Train to Cape Quad.

Warm-up

SSH (IC) x 43 (until Pedialyte joined us)

BWS (IC) x 20

WM (IC) x 10

WMH (IC) x 10

Merkin (IC) x 10

Mosey to the back drive (school’s other entrance off Ephesus Church)

Quad Escalator:

Backwards Run to 1st streetlight, 10 Bodyweight Squats, sprint back to start

Backwards Run to 2nd streetlight, 20 BWS, sprint back…

All the way up to 5th streetlight, 50 BWS, sprint back – pick up the 6 and regroup at the start

Next partner-up (size matters):

Both partners lunge walk at same time to first streetlight.  There both complete 10 Partner Squats (like a buddy carry, but you’re just doing squats standing still).  Once both have completed their 10, lunge walk again to next streetlight and complete 10 more partner squats each.  Repeato for 5 lights and a total of 50 partner squats each.

Mosey back to loading dock – 10 PAX at the dock and 10 PAX in merkin position.

1st group performs 10 box jump, 2nd group does merkins until group 1 is done. Flap jack and repeat.

Group 1 back on the dock 15 box jumps, Group 2 merkins until group 1 done. Flap jack and repeat.

Last set 20 box jumps and merkins until Group 1 done. Flap jack and repeat.

Back to the parking lot for Mary.

Short on time, so we ended with a Ring of Fire Alternating Plank/Low Plank Hold with a 5 count from each PAX.

COT

Bible study tomorrow night at 5:30 p.m. at Southwest Durham Library and on Wednesday morning at 6:45 a.m. at Bruegger’s in West Gate shopping center in Chapel Hill.  Contact Vespa for more details.

Prayer Requests

For Loonie’s father Mike, who is battling health issues and must also not deal with the loss of his younger brother Stash over the weekend.  Also, for Bandcamp’s uncle Paul, who received a difficult cancer diagnosis and will now begin treatment.  Please keep these men and their families in your prayers.

Welcome to Prancing Horse’s 2.0 – kept the family thoroughbred tradition alive with a couple of Triple Crown winners: Man O’ War & Seabiscuit.  Great first post by both colts!