At 0530 in the gloom of Carrboro High School, 10 HIM joined 4 EC 5K runners to launch Paradise, Southern Churham”s newest AO. Pax lists in SoChap have been growing like mad lately, leading YHC to conclude a market exists for a Thursday option. After a couple of weeks scouting different locations we settled on CHS, a sprawling campus replete with construction site (read: cinderblocks), low walls, oval parking lot “track”, “Green Monster” steep grass hill perfect for running/crawling/jumping up, and much much more.
We gathered in the parking lot and once pax 13 and 14 made it over to us we were off, fellowship run around the “track”, back to the start for warmup:
– SSH
– Walkers
– Arm Circles
– Windmills
– Willy Mays Hayes
– Real Mountain Climbers
– Slow Merkins
Sprint to the far end of the “track” to low wall. Split into two groups of 7 for:
– Low-bar inverted pull-ups
– Dips
– Low-bar inverted pull-ups
– Derkins
Yog to the cinderblock pile, staying in groups of 7 for Usain Bolts:
– Team 1 ran the “track” while Team 2 did cinderblock curls (SSH once back from each run until last man back), then teams switch.
– Team 1 ran the “track” while Team 2 did cinderblock overhead press, then teams switch.
– Team 1 ran the “track” while Team 2 did cinderblock bent-over rows, then teams switch.
10 burpees OYO, then sprint the length of the “track” back to the start, SSH oil last man back. Head to the Green Monster for one set of “Major Paynes” (traveling burpees up the hill), then Jacobs Ladder:
– 6 proper-form merkins at the bottom, 1 proper-form air squat at the top.
– 5 proper-form merkins at the bottom, 2 proper-form air squats at the top.
– (and so on)
– 1 proper-form merkin at the bottom, 1 proper-form air squats at the top.
Back to start for Mary:
– Gym Class Sit Ups (GCSUs – partner holding feet), 1 minute per partner.
– Negative GCSUs (slow count down, quick up), 1 minute per partner.
COT
Moleskin:
– YHC appreciates all the pax who came out for the launch. Aye fellas.
– DOI and Holmes have your Q next week. YHC will Q the EC 5K (0500).
– No FNGs today so welcoming Urban Fox will have to wait.
– Paradise Shovelflag coming soon.