Return of Super Dave!

YHC arrived a little early to set out some cones for the day’s weinke.  I rolled up to the turd shack where a good crowd of HIM were starting to gather.  5:30, time to go to work… when who should appear but the elusive Super Dave!  Hadn’t seen him in awhile so after a few high fives from the gang we started back.  Ran a little long getting back to the flag (my bad guys) but it was different at least & hopefully fun!

Warmup (IC): 20 SSH / 1 Burpee / 15 Gravel Pickers / 1 Burpee / 10 Imperial Walkers / 1 Burpee / 5 Low Slow Squats / 1 Burpee / To the Fence for some leg swings & step ups

Run / Rinse / Repeat to river side of park 

Dora 321:  3X High or Low Plank / Dying Cockroaches (200) / Flutter Kicks (100)

Circle the track clockwise / Derkins @ fence posts

Triple Nickel (Bermuda Triangle along the River) Start at center & run to each cone & perform listed exercise on cone (Perfect Form Merkins / Mountain Climbers / Jump Squats)  Omaha

Back to the flag… Done!

Announcements:  Tobacco Road Relay / The Goonie (HC ASAP for t-shirt) / Extinction Run (Ruck Raffle) / 2nd F Lunch @ Ray’s Smokehouse Gastonia

Prayers / Praises:  Relayers traveling, Super Dave will come back more often, the usuals