Downtown Cary is a work in progress but two things stand out, one is Second F on last Thursday of the month at the Pharmacy, the other is Thursday mornings at BO. Having missed last Thursday evening, glad to start the month with a dozen other Pax on a rare rain free morning.
Here is the good stuff:
Warm up at usual bank circle (it really is a great spot)
- SSH x 20
- Imperial Walkers x 15
- Windmills x 15
- Mountain Climbers x 15
- Alternating left / right step ups x 15
Jog to the place of Cary’s little people, partner up:
- Partner derkins x 20, alternate
- Partners combined do 100 LBC’s and 100 box cutters
- Plank including chill cut, move into
- Pattycake Mekins x 20
Now the core is warmed up!
Jog to bottom of parking deck, DirtyMacDeuce which is 12 each of chest / core / abs which we did as Carolina dry docks / crab jacks / dollys followed by 12 second rest – repeat X 4. Crab jacks are an under-appreciated exercise!
Find your partner and alternate on the following activities
- Partner 1 run stairs of parking deck
- Partner 2 – peter parkers AMRAP
- Partner 1 run stairs of parking deck
- Partner 2 – dying cockroach AMRAP
- Partner 1 run stairs of parking deck
- Partner 2 – peoples chair
Head up the parking deck, sprinting at times, stopping at four levels, 3,6,9 and 12 burpees as we ascended.
Enjoying the fresh air at the top of the deck but not for long, down the steps to wall across street, Stop for Irkins x 20, dips x 20
Continue the jog back stopping for round of 20 prisoner squats, downtown Cary traffic is busy at 06.30, stop to avoid casualties
Circle up finishing with American hammers x 20
COT
Great to have Banjo and Cee-Lo join us for COT before they headed out for their own work out.
I don’t recall anything special in the announcements, two prayer requests, MaBell’s friends young daughter continues the brave fight, give her and her family strength and Term Paper’s Mother had a fall, prayers for her speedy recovery for her hip. YHC took us out.
It was fun and always enjoy the banter of the group, makes busting one’s backside much more tolerable! Thanks for the opportunity!
