10 pax showed up in the north north Raleigh gloom and worked hard. Here’s what we did.
No FNGs spotted so a quick warmup with:
- Side Straddle Hop (x25)
- Windmill (x15)
- Imperial Walker (x15)
Jog down to rock pile hill for a set of 11s.
Star Jumps at the top, Merkins at the bottom
Set of plank exercises while the PAX finished.
right arm up, regular, left arm up, regular,
right arm out, left leg out, regular
left arm out, right leg out, regular
low plank hold, regular, low plank hold, regular, chill cut, etc
Jog to the baseball field for some base running.
15 reps at first base then sprint to 2nd base, 10 reps then sprint to third base, 5 reps then sprint home, plank it out.
The exercises were: Monkey humpers, American Hammer(cadence count), Freddie Mercury (cadence count)
Single file line facing the fence and plank it out for a reverse bear crawl applesauce excercise-o-rama that went something like this:
The first person in line begins a backwards bear crawl to the back of the line. Call out an exercise for everyone else to do while you do the crawl bear.
The exercises chosen by the PAX were: Merkins, Sumo Squats, Diamond Merkins, LBCs, Box Cutters, Prisoner Squats, Good Mornings, Plank Jacks and two more that I can’t remember
Line up where the grass meets the infield dirt, facing the fence.
Sprint to the fence, squat hold when you get there. Balls to the wall.
Sprint back to the infield, plank when you get there.
Plank walk to the right, in cadence, 15x
Plank walk to the left, in cadence, 15x
Jog over to the parking lot and circe up for:
LBCs (x40)
6in Leg hold (5 count around the circle)
American Hammer (x20)
AMRAP Burpees until time is called
Strong work by all and it was great to see some new faces.
If you know anybody in Knightdale make sure to let them know about Excalibur http://f3nation.com/workouts/excalibur/
Lots of prayer requests this morning. Stay safe and be grateful for your health.
Hope you enjoyed it!
–Von Trapp
