After months of speculation and day of rumors and 10s of minutes of planning, the 1st annual Mason Dixon Convergence between Southwake, CarPex, NE Wake, Knightdate and Wake Forest finally put shovels in the ground at the AO of Pullen Park. It was a beautiful, crisp morning in Raleigh as a large PAX had gathered early for a 6 mile pre run through downtown Raleigh. YHC arrived a little early to do a little setup. Clown cars were in great number as the PAX was probably trying to reduce our Carbon Footprint not that the US has pulled out of the Paris Climate deal. No FNGs, but a quick disclaimer was given by Floppy and we circled up.
Warmup
- SSH x 25 IC
- Standard Merkins x 20 IC
- Imperial Squat Walkers x 20 IC
- Fazio 10F and 10R
- 8 point main makers x 15 IC
- Monkey Humpers x 20 IC
The Thang
Thang 1 – Floppy Disk
- Pax were divided based on North South – partner up with a rebel or a yank
- Mosey to the stairs
- Partner Wheelbarrow up the stars all the way to the top
- Run back down and switch
- Each team mosey to tennis courts and get a rock such that “you know you have a rock”
- Run to bottom of the steep hill
- Partner 1 starts standard merkins while Partner 2 runs with rock to top of the hill. once partner 1 returns switch and keep the count going until the pair reaches 100 merkins.
- Plank-o-rama until 6 arrives
- Run back up the hill with rock to tennis courts – squat hold for 6
- return rocks and Q transfer
Thang 2 – Deadbolt
- Mosey to the duck pond
- there were 6 pain stations around the track (4 with rep exercises and 2 bridge stations)
- Divide pax into 4 groups – each group start at the numbered station according to their group.
- The stations were
- Station 1: Merkins
- Station 2: Jump Lunges
- Station 3: WW2
- Station: Crab walk over bridge #1
- Station: Bear Crawl over bridge #2
- Station 4: Burpee
- At each station Pax does 10 reps in cadence and runs clockwise to the next station
- After each cycle – reduce reps by 1 each cycle (we did 9,8,7 and part of 6 before running out of time)
- Return to the grassy area by the stairs where we started for Mary
Mary:
- Low Slow Flutter x 20 IC
- Freddy Mercury x 20 IC
- Shoulder Tap Plank x 20 IC
- Box cutters x 20 IC
- LBC x 20 IC
- Plank-o-rama with 10 count around the horn
COT
- Prayers for iron man runners tomorrow
- Prayers for Lucky’s co-worker and the loss of their son
- YHC took us our in Prayer
NMM
What an honor to co-lead this workout with Floppy. Thanks to everyone from NE wake for the planning and coordination. Tclaps to Floppy and Moonshine for making this happen.
Iron Sharpens Iron
