After a crew of 6 EC’ers, including 3 -n-Dashers (@on-the-way, @kittylitter, @hermes) concluded their pre-workout run, 13 pax settled in the gloom to participate in the ME.

Plenty of moseying to and around the Nantan’s neighborhood where YHC unveiled a new, yet to be named exercise for Thang 1.

Thang 1 – Dark cul-de-sac was the location for the unveiling of the new exercise. Well, in full disclosure I was inspired by a YouTube short. 3 reps of the the 6-point-power-merkin and then run a pickle to the end of the street and back, rinse, and repeat for total of 3 sets. The 6-point-power-merkin follows this routine, which equals 1 rep.

-Touch your toes
-Hand walk to a plank
-Merkin and tap your left shoulder
-Merkin and tap your right shoulder
-Merkin and tap your left knee
-Merkin and tap your right knee
-Merkin and tap your left foot
-Merkin and tap your right foot
-Merkin and tap your left toe
-Merkin and tap your right toe
-Merkin and a Mike Tyson
-Merkin and hand walk back to touch your toes
-Stand up and do a squat

Mosey back to the parking lot where we did a quick 4 corner core workout, which included a progression of LBCs and heels to heaven. Unfortunately didn’t have enough time for the Freddy Mercuries. Back to the flag.

COT – Prayers for our fellow citizens in Western NC. Prayers for the support teams who are heading there are well. Praises for Flintstone’s neighbor who is making a comeback from lung cancer.

The Odyssey is around the corner. Signup! Plethora of 2nd F events happening around the region, please check the 2ndF channel.

MIAGD!!!

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13.25 PAX accomplished a Figure 8 stair climb at Waverly. WebMD ran. Dukie made an appearance and left.

Warmups
Figure 8 up stairs, down the path through the middle, up the other stairs, rinse repeat ~30+ times.

Calf raises a few times.

LBCs and stretching to close.

This day means something to everyone. For me, it’s my birthday. 42 years old today. Thankful we get to do this. Take a moment for those who matter most in your life today.

8 Stair Climb at at Waverly.

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