6 Pax appeared into the early Saturday morning gloom right on time. Not much mumble chatter just straight to work.
Warm Up:
Mosey on over to the crossroads in front of the train depot. Circle up for: SSH x 25, Good Mornings x 15, Mountain Climbers x 25, and Windmills x 15
THE THANG:
Immediately Partner up and 10 x Merkins Partner Chasers to the low wooden bridge. The three groups took no time at all to get to the destination. Once there we all planked and went into Merkins x 20 and Prisoner Squats x 15
Mosey on up to the big bridge. I ran ahead to lay down three cones to a little before halfway to the bridge. We now did what has been called the Beast. Sets of six of an exercise at each cone. YHC called the exercise as Pax line up on the crack at the front of the bridge. Each round was finished with all Pax in Plank
R1: Star Jumps
Plank: Right Arm High, Left Arm High, Birddog Left, Birddog Right
R2: Nipplers
Plank: RIght Arm High, Left Arm High, Merkins x 20
R3: Mountain Climbers
Plank: Right Arm High, Right Leg High, Left Arm High, Left Leg High
R4: Monkey Humpers
Plank: Right Arm High, Left Arm High, Merkins x 20
R5: Diamond Merkins
Plank: Right Arm High, Right Leg High, Left Arm High, Left Leg High
R6: Burpers
Plank
Recover.
Indian Run down the hill, across the wooden bridge and up to the cross roads at the water fountains. Take a right to the rock pile. TClaps to the Pax for pushing it up the hill.
Pick up rock, In Cadence: Curls x 15, Tricep Extension x 15, Shoulder Press x 15, Drop rocks. Prisoner Squats x 15 with 10 second hold at the end. Repeat once more.
Mosey on over to the outdoor amphitheater. Fastest route without following path.
Plank it out. Right arm high, Right Leg High, Left arm high, Left Leg High
Jacobs Ladder from Hell: Set of Eights starting at the bottom of the Theatre. Dip x 1, Box Jump to top of theatre, Burpee x 7. Mosey to bottom. Dip x 2, Box Jump Up to top, Burpee x 6, etc. Do this until you have done Dips x 7 and Burpee x 1 at top.
Plank at bottom of amphitheater, low plank hold for ten count.
Mosey over to COT spot in the grass next to parking lot for some Mary.
Mary:
LBC x 30, Long Slow Flutter x 25, Freddy Mercury x 30 (double count), six inch leg hold with pax counting 10s around the circle.
Naked Moleskin:
Prayer request for Hushpuppies family and Lutz has a colleague at work who passed unexpectedly.
Announcements: Golf event for the Healing Place- F3 is sponsoring a hole, Susan G Komen Race for the Cure sign up on the site with F3 Raleigh as your team, Convergence on Memorial Day at Zero Hour and Catalyst sites, one hour workouts either starting at 6:30 or 7 am, confirmation on times soon as I have heard both.
Great to get out there on a gorgeous Saturday morning. Found the time went a bit faster than I had expected but maybe should have stopped a few more times in between things to keep the running from getting too much. With a smaller Pax not many folks got spread out. The NC Museum site truly is a good one. Alot of different things to do as I look around for future ideas.
Appreciated the opportunity yet again to lead and Tclaps to MacGruber for taking us out into our weekend.
