The slight breeze eliminated the humidity making for a wonderful gloom this morning. The PAX assembled, watched lacross-player head home, and it was time to take off.
Warm Up
Jog around the lower parking lot, except for Callahan who drove the loop
20 SSH
20 Mountain Climbers
2 30-second Merkins
20 Imperial Walkers
The Thang
Jog to the loveliest soccer field in western Cary and line up on the end-line
Run to midfield, 10 reps
Run to end-line, 20 reps
Run to back to midfield, 10 reps
Run back to end line, plank hold
Merkins
Squats
Star Jumps
Lunge walk to midfield, bear crawl to end line, run back
Crab walk to midfield, lunge walk to end line, run back
Mosey to the TOCRP and select a non-traveling rock, rotating between exercises
10 Curls
10 Curls
10 Tricep Extensions
10 Rock Squats
10 Rock Rows
Return your non-traveling rock
Mosey to the basketball courts, count off
Evens – Balls to the Wall, Odds – crabwalk ½ way + run + bearcrawl ½ way + run, flapjack
Evens – Balls to the Wall, Odds – duckwalk ½ way + run + gorilla hop ½ way, run, flapjack
Evens – People’s Chair, Odds – suicides, flapjack
Evens – People’s Chair, Odds – suicides, flapjack
Mary
15 Navy Seal Situps
20 Navy Seal Flutter Kicks
20 Freddy Mercuries
20 WWII sit ups
Announcements
RushHour workout tonight – Ambassador Loop in Cary, lots of parking
Triple Down
No Phoenix this Saturday
T-shirt Orders open through Sunday
Prayer Requests
Coney and his family
Chinese Downhill and his family
Tim (co-worker of Earhart and MaBell) and his family
