7 for 7s

A select group of 7 showed up at Sovereign Grace Church early Monday morning at a site so new that it still doesn’t have a tag on the F3 Carpex web site yet. The location close to home and the allure of a high tempo workout was enough to inspire YHC to take the lead in order to continue building momentum for this new AO. Here’s what we did…

Warm-Up

Progressive warm-up starting at SGC to the bottom of Hinton Street, stopping along the way for:

• 15 SSH, IC
• 15 IW, IC
• 10 WM, IC

Thang 1 – Triple 7s

• Run to top of Hinton Street hill – 7 HR Merkins
• Run back to bottom of hill – 7 jump squats
• Run to top of Saunders Stree hill – 7 Dying cockroaches
• Run back to bottom of hill – 7 jump squats
• Repeato until time is called

Thang 2

• Mosey to bottom of Chatham Street hill
• 20 frog jumps
• Hard run up Chatham Street hill to Salem Street
• 10 Chilcutt PPs

Thang 3

• Mosey to bottom of Moore Street / Cemetery hill
• Hard run back up to Salem Street
• Return to bottom of Moore Street
• Backwards run up the hill to second street light
• Mosey back to flag

No time for Mary so circle up for COT

Announcements

• Soul Train – Late March 30 (?) – See Yogi for details. More info supposed to be coming to Slack soon
• The Mule – March 9th 0600 at the NC Museum of Art – See Mule Twitter account for more details

Prayers/Praises

• Praises for a successful community event this past weekend with Hotspot and his 2.0 at Friendship High School

Thank you to Sourmash for taking us out!