6 started, 1 joined, 1 TKO, 6 finished.
A Pax of 6 gathered around the virtual shovel flag as the sound and smell of diesel grew near.
The Thang
Warm Up:
Mousy to curb for quick feet x 30. Countrywide climbs out of his Rig and joins.
Run up parking deck ramp for Good morning x 15
Run up next deck for Imperial Walker x 15
Run up next deck for merkins x 15 and Mountain Climbers x 15
Down Steps for Morning Wood
-Grab big piece of wood from pile (why a large pile of wood existed in parking deck? who cares)
Carry wood overhead to steps, divide into 3 groups.
Group one, wood curls and triceps extensions at bottom of stairs AMRAP
Group two, at top of stairs wood Squats AMRAP
Group three, run with wood to top of stairs to relieve group Two. Group two down stars to relieve Group one. Rinse and Repeat x 3.
We lost Deliverance due to stiff back TKO
Return wood.
Mosey to restaurant row parking deck for The Circuit
-star jumps at bottom and top of stairs
-Run across top parking deck
-Burpees at top and bottom of stairs
Start with reps of 2, then 4, 6 and 8. 4 rounds.
Recover on the jog to escalators and stairs for:
-bear crawl down stairs, run back up.
-bear crawl down, then up escalator wrong way
-up and down wrong way on escalator x2
Mosey to The Ramp and run half way up, 10 merkins, run to top, 10 merkins.
Back to cars with various backward runs and Karaoke on the way.
Finish with Mary
COT
Sign up for mudrun now: Event Registration: http://www.eventbrite.com/e/f3-spring-mudrun-2015-f3-only-tickets-15587700231
F3 Raleigh Team List: https://docs.google.com/spreadsheets/d/1wZnOjcgatNXDzDzME-gG6gpYCi9-d3h6Ltw8bmtby2E/edit?usp=sharing
Prayers for quick recovery for Deliverance
Naked Moleskin
-YHC had a great vantage point of the competition between High Life and Vector Victor in the circuit.
-Any post with Countrywide is a good one
Thanks for the opportunity to lead.
