28 HIMs showed up for my VQ and TCLAPS to Liverpool for the EC run (Hoping if I tired him out enough he would limit the MC he promised to deliver. Today I learned never to underestimate that man and his ability to talk)
0530 hit, disclaimer and we recited the pledge. Checked my weinke and it said mosey so we did.
Warm-Up
Ran the path along the railroad tracks - stopped at the batting cages and 5 burpees OYO - remember the batting cages
Continued on to Thales and circled up:15 SSH, IC
- Good Morning - IC - 10
- SSH - IC - 28
- Hillbillies - IC - 28
- Sir Fazio Arm Circles - IC - 14
- Reverse Sir Fazio Arm Circles - IC - 14
- Moroccan Night Club - IC - 28
Thang 1 - Partner Up
- Partner 1 - Apple Turnover down the Parking Lot (3x each exercise - Bear Crawl 3 Lines then Flip and Crab Walk 3 Lines)
- Partner 2 - 10 World’s Worst Merkins/10 World’s Worst Crunches (WWII, LBC, Dying Cockroach) Repeat until Partner 1 Gets Back
- “Sub”-out and Repeat 3x
Thang 2 - Keep Your Partner
- Partner 1 - Run the pickle, say hi to FIA, throw in some High 5s if you can.
- Partner 2 - Balls to the Wall 10 Count/Worlds Worst Squat (Squat Jump, Sumo Squat, Regular Squat) 10 Count
- Flap Jack and Repeat 3x
Thang 3
- Feeling pretty good at this point - MC has actually subsided a bit at this point - must be doing something right
- Mosey back to the flag - 10 Burpees at the batting cages we remembered (called an audible during Thang 2 since it was dark and foggy), 8 at the picnic shelter, 6 at the Skate Park
Mary
- Control Freak Merkins - IC - 10
- Parker - LBCs - 20
- YHC - IC - 100s
- Butt Fumble - American Hammers - IC - 10
- Have a nice day!
Announcements
Honor and privilege to lead today. Thanks for being a great bunch of HIMs.
“Be sure you put your feet in the right place, then stand firm” - A. Lincoln
The Mule – March 9th 0600 at the NC Museum of Art – See Mule and/or Raleigh Twitter account for more details
Launch of South Wake Dads AO - Saturday 0900 - Womble Park - Hit up Slide Rule on Slack with questions.
Prayers/Praises
Praises/Prayers for Sooey making it out for my VQ - he is a true HIM and on a continued recovery, Crimson and his extended family
YHC took us out.