It could’ve been worse

Warm Up

Smurf Jacks x 20 IC

Little Baby Arm Circles forwards fingers up x 5, backwards fingers up x 5, forwards fingers down x 5, backwards fingers down x 5

Big Arm Circles forwards fingers up x 5, backwards fingers up x 5, forwards fingers down x 5, backwards fingers down x 5

The Thang

Mosey to the Circle at Gate 6

5 Rounds of the following OYO: 10 minute time cap

Handstand Get Ups(Modification: Balls to the Wall Get Ups) x 10

Plyo Irkinsx 10

One Leg Squats x 10 (5 each side)

Mosey to the Hill that leads up to Minges

Hill Sprints for time – 1 at a time

Walk back down the hill

Rinse and repeat 2 more times in an attempt to beat your previous time

After Round 1 YHC got Tonk-Qed and with the help of Bono and his phone started a second line, which ended up being a race between PAX so it worked out well.

Mosey to the Circle at Gate 9

5 Rounds of the following OYO: 10 minute time cap

Mule Kick Up and Overs x 10

Peter Parker Derkinsx 10 (5 each side)

Speed Skaters x 10 (5 each side)

Jailbreak to the flag

Prayer Requests: Noonan’s M helping with VBC, YHC’s water heater situation and water damage, Pong’s mom passed away last night, praise for an awesome vacation for Tonka, Cousin IT and other dads on basketball team helping pay way for a kid to go to camp, praise to Slaughter and Ricardo for joining us, ECU freshmen orientation and band camp, Bunyan’s hammy

Announcements: check https://www.f3enc.com

Sign up for the Sasquatch, July 28^thto participate in any way you can, whether it be as a participant or support. We also need hosts for out of towners.

https://www.f3enc.com/backblasts/csaup/2018-sasquatch-pre-blast/

Moleskin: It was great to have Slaughter and Ricardo join us this morning. It was also great to see Bunyan come out. It has been a while, but unfortunately it may be a while before he comes back out. Hope your hammy gets a full recovery after blowing it out on hill sprints.

It is always better to overplan than underplan. Today was definitely a day where my expectations did not match the time. I must say that it was not due to PAX engagement. The word of the day was intensity and they did not disappoint. We all got after it. After the first circuit I had to make the decision to cut the hill or catch me if you can. To give you a good laugh, this is also what I had on my agenda.

Catch Me If You Can at the bottom Park and Ride lot.

Rounds 1 and 2:

Partner 1: 5 left leg 180 jump burpees

Partner 2: backpedal up the parking lot

Once caught, mosey back down to the start point and flap jack

Rounds 3 and 4:

Partner 1: 5 right leg 180 jump burpees

Partner 2: backpedal up the parking lot

Once caught, mosey back down to the start point and flap jack

Imagine doing hill sprints after that

I even thought about doing these and scrapping the last circuit but after Bunyan went down I didn’t want to lose anyone else with more sprints.