8 Pax arrived at Juggernaut & embraced a wet & cold Friday gloom, none of which were FNGs. Therefore abbreviated disclaimer was given, and the following ensued…….
A quick lap around the parking lot, arriving back at the usual spot for warm-ups of:
- SSH – 50x
- Good Mornings – 15x
- Mountain Climbers – 15x
- Imperial Walkers – 15x
- Windmill – 10x
- Plank Jacks – 15x
- Sir Fazio Arm Circles – 30x each way (10-second hold in between)
- Nippler – 15x
Mosey down to the rock pile for:
- Curls – 15x, 15x, 20x, 20x, 25x
- OH Press – 15x, 15x, 20x, 20x, 25x
- Triceps Ext. – 15x, 15x, 20x, 20x, 25x
- Rows – 15x, 15x, 20x, 20x, 25x
Mosey back to the parking lot & partner up for:
- Bear Crawl Relay
- Partner Relay – 150 Merkins
- Partner Relay – 300 Squats
- Partner Relay – 400 LBCs
Running low on time, so Mary was short & sweet with 15x WWIIs.
COT
Announcements:
- Krispy Kreme Challenge is tomorrow
- Haven House workout this Tuesday at 5:15pm (double check that time w/Java, I could be mistaken)
- New F3 North Raleigh Google Groups email address is being used for news/correspondence related to The Crick, Quickhatch, Kickstarter, & Juggernaut (for the pax that don’t do twitter) – see Kanye to get added
- The Crick pax are meeting at Trali in Brier Creek for a 2nd F on 2/18/16 at 8pm. Venture out to NW Raleigh & join us.
Mr. Slate took us out.
