9 PAX met at Trenholm Park expecting to get their steps in. YHC has been known to add some running to a Q, however most were not expecting to get a 5k in without leaving the AO. Borrowing from our friends in Raleigh, the Hammer PAX got to take a ride on a modified version of the Pony Express.
Conditions: 50 (or 47 depending on which site you checked) and calm. Perfect for a beatdown
The Thang: Warmup with 10 SSH, little baby arm circles and overhead press IC. Jog to the flag pole for 5 burpees, around the baseball field for 5 single-count Imperial Walkers, between the field and tennis courts for 5 dive bomb merkins, to the far side of tennis court for 5 BBS, around the field to front of building for 5 monkey humpers, then back to flag pole for flutter kicks to wait on the 6 for approximately a half-mile loop. Then the fun began. Rinse and repeat at 5k pace (mindful of uneven footing around the baseball field) for 6 laps total (about 3 miles). Sub in lunges, Carolina dry docks, Freddy Mercurys, squats and cruches for the last 2 laps. 1 minutes of air chair until time was called.
Great effort by all the PAX, it wasn’t the amount of reps, it was keeping the HR up and breaking only for pain stations that gets you. Good time had by all.
COT: prayers for Zima and family, the family/friends of Drew Barr (Caycee officer killed in line of duty) and all of CPD/other first responders.