YHC arrived at The School Yard to set up and patch rucking solo around the parking lot. YHC was a little anxious that no one would show but about 5:25 several Pax arrived. 5:30 arrived and disclaimer given.

Warm Up:

Side straddle Hops x 20 IC

Good Mornings x 10 IC

Mountain climbers x 10 IC

Imperial Walkers x 10 IC



Indian run to Memorial Baptist Church

Partner up :

Partners run in opposite directions meeting for ascending exercises

5 Burpees

10 Merkins

15 Plank Jacks

20 Squats


Run to the Magnolia Center and find a spot on the wall.

Step Ups x 20 OYO

Dirkins x 10 IC


Mosey back to the Aycock Parking Lot

Curb Hops x 10 IC

Uneven Merkins x 10 IC

Sideways line jumps x 10 IC

Uneven Merkins x 10 IC (opposite hand elevated)

Forward and backwards line jumps x 10 IC


Mosey to the football field end line

Merkin Ladder Bearcrawl ascending merkins (1,2,3,4,5) at each cone for one round

Suicides with increasing (5,10,15, 20, 25) squats at each cone for one round

Line up side by side for caterpillar for the length of all cones

Return doing caterpillar but with over unders (over one pax and under the next)

Burpee Ladder to retrieve the cones (1,2,3,4,5)


Mosey back to the flag

ATM’s x 10


Flutter Kicks x 20 IC

Hillbillies x 20 IC

6:15 Hard Stop




Prayer Requests:

Joker’s Nephew Levi

Dr. Randy Parker’s Family



VQ’s at two different locations on Monday (Panther and Minnesota Fats)

2.0 workout Saturday at 116

Pub Ruck Black Friday starting at town commons at 6:30 PM for 10 miles and 5 Pubs

Look for Running AO Tuesday convergences in December at differing locations


Always a pleasure gentlemen.

Ma Bell Out


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