A springlike morning in the mid-60’s greeted 12 PAX who gathered at Catalyst. With several PAX rucking and 3 other RDU Saturday AM AO’s online, we had just the right number for what YHC was hoping to accomplish. With no FNG’s, we got right down to it. 20+ min in, it was much warmer. Here’s what went down:
The Thang:
Mosey over to the parking lot in front of the circular First Citizen’s Bank. Circle up for warm up. With Larry David present, YHC had to try one of his favorite openings – 50 single count Merkins. Followed by: Sir Fazio Arm Circles (10 forward, 10 reverse), Imperial Walkers x 20, Alternating Lunge Jumps x 20, Good AM x 15.
Mosey from parking lot down Camelot/St. Albans, turn right and stop at wall in front of Brueggers Bagels. Find a spot on the wall: 20 Irkins, 20 Dirkins
Mosey from Brueggers to parking lot behind Hyatt House. Find a Rock. Jog with rock to the amphitheater stage behind Chuy’s. Circle up on stage.
- Goblet Squats x 20
- Rock Swing x 20 (like a two handed kettlebell swing)
- Rock Lunge & Rotation x 16
- Rock Push Press x 15
- LBC’s w/Rock overhead x 20
- Fly Merkins (right hand on rock x 5, left hand on rock x5)
REPEAT CIRCUIT w/ Tricep Extensions at the end x 15
Mosey back to rock pile to deposit rocks. Line up for Indian Run going up St. Albans/Camelot to back parking lot of Carroll MS. Partner Up (size/speed don’t matter) at top of the stairs in front of the track area. P1 would perform called exercise while P2 ran down the sidewalk, down the handicap ramp and back up the stairs to meet their partner. We ran this circuit 5 times.
- Balls to the Wall
- People’s Chair
- Chilcutt Hold
- Reverse LBC’s
- Mountain Climbers
Mosey down to basketball court picking up a rock on your way. Circle Up.
- Curls x 15
- Bent over rows x 15
- 5 Burpees
- LBC’s w/ Rock Overhead x 10
- American Hammers w/rock x 10
- Oblique Crunches x 10 (Left side, Right side) sans rock #crowdpleaser
- Partner Up – 10 Partner Fly Derkins w/ hand on rock (5 right, 5 left) – FLAPJACK
- 10 Burpees – put rocks up
Mosey up stairs and find a spot on the wall. BTTW with a 5 count down the line. Mosey back to flag. Circle up for COT.
MOLESKIN:
- 50 Merkins to start – that was a shout-out to Larry David. Meant to also get in some Stairbarrows at Carroll but was distracted by the PAX being distracted by the 3 yogamites. Truth be told, we came upon them on our return from the Indian run and stayed out of their way. Outdoor workouts are gaining in popularity.
- Once construction is over at North Hills, the PAX will soon have multiple parking decks to enjoy/conquer. I can already see a Raleigh Muthaship workout forming. #comingsoon
NO ANNOUNCEMENTS
PRAYERS – families, summer travel, workplace relationships
Azul closed us out in prayer. It was a pleasure my friends.
