Twenty-four strong gathered at the Town Green this fine morning. After a group warmup, YHC and Mindfreak allowed the PAX to self-select between a beatdown at DUMC and LKNC with Mindfreak and a running-based workout. Magically the group split 50-50.
Warmup
- 5 burpees OYO (An amazing amount of bitching and moaning was heard when this was called – the first exercise!)
- SSH x 20 IC, Merkin x 10 IC, LBC x 20IC, IST x 15 IC, Arm circles
- 5 burpees OYO – Split the group
(I have no knowledge of the awful things Mindfreak did to his 12 – here's what my half did…)
With the Coyote less than two weeks away, YHC decided a mini-Coyote was in order. What better place to do that than the wild, wild west…of Davidson.
- Run to Belk Visual Arts Center…
- 5 burpees OYO
- Racoon Crawl both walls
- 5 burpees OYO
- Run back down Main and turn on Depot St. Stop at the warehouses…
- 5 burpees OYO
- Balls to the Wall – 4 10-counts
- Squats x 15 IC
- Balls to the Wall – 5 10-counts
- 5 burpees OYO
- Run down Depot to Roosevelt Wilson Park…
- 5 burpees OYO
- Dips x 15 IC
- Decline Merkin x 10 IC
- Alternating Stepup x 20 IC
- 5 burpees OYO
- Run across the bridge and up Griffith Street to the parking lot at Davidson Gateway (near CSD)…
- 5 burpees OYO
- LBC x 15 IC
- Heels to Heaven x 15 IC
- Jane Fonda x 10 IC per side
- 5 burpees OYO
- Run up Davidson Gateway, left on Jetton, left on Gamble to the Ada Jenkins Center basketball court…
- 5 burpees OYO
- Merkin slide from one sideline to the other
- 5 burpees OYO
- Run back to Jetton, past the Community Garden to Main Street and then to Lake Norman Christian via DUMC parking lot…
- 5 burpees OYO
- 10 pullups
- 5 burpees OYO
- Run back to the Green
(According to Map My Run that was about 2.6 miles of running)
COT – Ezekiel thanked the big crowd of F3 brothers that assembled for his last sermon at DUMC. Prayer requests specifically mentioned Grillz and Creeper.
The Mindfreak / Tater tag team is back on this Thursday. Mindfreak can do the running this time!