Eleven men answered the early morning dinner bell for another serving of the Golden Corral.  Here is what they did:

The Thang:

Light jog around the Harris Teeter lot and circle up  in front for COP:

All in cadence:  SSH x 40, merkin x 10, squat x 25, windmill x 15, Morrocan night club x 40, MC x 25, IW x 25, diamond merk x 15, Freddie Merc  x  20, one-legged staggerd merk x 10(LH) and 10(RH).

Line up in front of the store for 100 yard dashes/burpee ladder with ab exercises for recovery:

1. Run to end of lot, do 10 burpees OYO, run back, plank until everyone is home, 20 LBC (IC)
2. Run to end of lot, do 15 burpees OYO, run back, plank until everyone is home, 20 dying cockroach (IC)
3. Run to end of lot, do 20 burpees OYO…20 Hello Dolly (IC)
4. Runt to end of lot, do 25 burpees OYO…20 flutters (IC)

Mosey to the long wall along Harris Teeter:

Lunge walk the full length of the wall, have a seat along the wall at the end, and wait until everyone is home and seated.

Bear crawl the full length of the wall back to the start, have a seat along the wall, and wait until everyone is home and seated.

Crab walk the full length of the wall, have a seat along the wall at the end, and sit until everyone is home and seated.

Partner carry ½ the length of the wall, flapjack, finish to the end of the wall and mosey back for COT

We got a lot done today and didn’t have to use much of the Harris Teeter lot.  Great work by the group this morning!     Running  before and after burpees is always a crowd pleaser – tough to catch your breath for sure.     The ab exercises were meant to be recovery, but I doubt many felt that way this morning.  It was great to see a lot of new faces in our group , and  also see some that I hadn’t seen in a long time (Spartacus – with a name like that, you have to become a regular!).    It was a beautiful morning and a priviliege to lead such a fine group – always is.

Announcments/Prayers

Clown Cars to Crowders Mtn for BRR training this Friday.  Leaving from Starbucks in Baxter (check twitter)