Two shovel flags were planted for the launch of the Raleigh weekday installment. Money Hose led the way and had the PAX suckin’ gloom most of the morning.
THE THANG
Warm up
1/4 mile run
20 Side Straddle Hops
20 Mountain Climbers
20 Arm Circles (forward and backwards)
12 Standard Merkins
3 Times (rinse wash repeat)
Q-Dog with High Plank Finish (run btw Shovel Flag and tree line at top of Hamburger Hill)
Jog to Swingset
3 Times (rinse wash repeat)
10 Chainsaws
10 Minesweepers (aka “I am Superman”)
Jog to Stone Circle
3 Times (rinse wash repeat)
Bunny hops up the Wild Man from the Black Country’s Stone Stairway
Run back to Stone Circle
2 Times (rinse wash repeat)
8 Squat Jumps (aka Box Jumps) on amphitheater benches
8 Tricep Dips
Jog to Soccer Field
Plankarama: Standard Plank, Pete Chilcutt (aka Ranzino Smith aka Steve Bucknall), Low Plank, 10 Hand to Chest Planks
6 Minutes of Mary: Freddy Mercury, V-Ups, Rosalitas, Hello Dolly, Standard Crunch
Jog to Football Field
The Scrambler
20 yds — Bear Crawl (20 yd sprint back to start line)
20 yds — Broad Jump (20 yd sprint back to start line)
20 yds — wheelbarrows with partner (alternate)
20 yds — Bobby Petrinos with partner (alternate)
20 yds — Fireman’s carry with partner (alternate)
Jog to Shovel Flag
20 Side Straddle Hops
10 Count Pike
10 Count Left Leg Lunge Stretch
10 Count Right Leg Lunge Stretch
COT
The Moleskin-
A good turn out for the official launch for the hump day downpainment.
T-claps to White shoe for Larry Birding on the bear crawl.
Excessive t-claps to Money Hose for stepping up as QIC for weekday mornings.
A nice location with plenty of space to do the THANG.
