11 PAX posted in the rather comfortable temperature gloom for a Floyd beatdown. We welcomed Doolittle who was a guest PAX from Mooresville, NC. After exchanging pleasantries and after the appropriate Durham time (5:31) had passed, we got started.
Mosey to the rock pile and pick out a medium-sized rock. Run with rock overhead to the turf field. Drop rock on ground for later.
Warm-Up:
SSH x 25
Windmills x 10
IW x 10
LBAC x 10
LBACR x 10
Standard Merkins x 20
The Thang:
16 Corners: run to each corner on half the soccer field, do exercise, run to the next corner, repeat. 4 stations per lap, 20 reps per station = 80 reps per lap; 4 laps x 4 corners = 16 corners. 80 reps per lap x 4 laps = 320 reps. Math.
Lap 1: Merkins x 20 x 4
Lap 2: Air squat x 20 x 4
Lap 3: Carolina Dry Docks x 20 x 4
Lap 4: Jump lunges 10 each side (20 total) x 4
Usain Bolts:
PAX line up on goal line. In turn, each PAX calls out exercise and then runs 120 yards and back while the rest of the PAX do that exercise. The rocks were utilized for extra flavor.
Bicep Curls
Overhead presses
Tricep Curls
Truck Drivers
LBCs
Burpees
Low-slow flutters
Russian Hammers with rock
Wojo Squats with rock
Merkins with rock, alternate arm at 1/2 point
Mary:
While keeping legs in the air, cadenced: Low slow flutters x 20, LBCs x 20, Box cutters x 20, Freddy Mercuries x 20
Heels to Heaven x 20
WWII sit-ups x 20
COT
Moleskin:
Welcome to guest Doolittle. Please stop by again anytime.
We are going to start planning the Bull City Beatdown, late October or early November
Prayers go out to Lo Pair during his continued treatment. Keep kicking ass.
