4 pax met in the relative warmth of the SCP for unplanned very special hourlong Bastille beatdown (despite YHC carrying my phone for timechecks we went over, Tclaps to the pax for their flexibility). SF was planted and we were off.
The Thang:
SSH x 30
Good Morning x 15
Windmill x 20
Imperial Walker x 20
Bodyweight Squats x 20
Mountain Climber x 20
Run to covered picnic area
Rotate at 4 stations, 30 seconds each, as many reps as possible:
Dips
Bicep curls with fence post (4x4x6′)
Irkins
Bent rows with 25lb barbell
(2 circuits)
Run to playground
Partner assisted pull-ups (holding feet of partner, assisting only as much as needed)
2 sets of 10 each
Run to rock ring amphitheater, choose your rock (by height). Bent Jacob’s ladder:
6 dirkins , sprint to top of grass hill, 1 burpee, sprint back down
Continue as such until 1 dirkin, 6 burpees, plank it out
Indian run to grass field next to dog park parking lot
Bear crawl to first light post, lunge walk back
Bear crawl to first light post, sprint to second
Lunge walk from second light post back to first, sprint back to start
Recover on run to the frozen soccer field
Reign of Terror (ring of 6 goals, each ~50 yards apart) – Honor Round
Bear crawl halfway to first goal, run the rest
Round 1:
Perfect Form Merkins x20
LBCs x 20
Carolina Dry Docks x 20
Rosalita x 20
Spiderman Merkin x 12
WWII sit-ups x 15
Round 2:
Scorpion Merkins x 12
Freddie Mercury x 20
Diamond Merkins x 10
Pulse-ups x 15
Merkin Crawl x 12
Bow-plank Hold, 20 count each (80 count)
Recover on run back to picnic tables
Mary on the tables (legs up throughout)
Very Big Flutter x 10
Rosalita x 10
6-inch hold, 10 count each (40 count)
COT
– New Monday workout, 5:30 at Fetzer Field (UNC Campus), launches next Monday 10/25. Meet at the parking lot behind the UNC Law School, map here: https://maps.google.com/maps?q=35.908467,+-79.043206&num=1&t=h&vpsrc=0&gl=us&ie=UTF8&z=20&iwloc=A
– Thanksgiving options: Convergence in Raleigh (details coming) or Tobacco Road at Herndon Park, 6:00 a.m.
– Save the date: Rodeo and Adolphus will co-Q the flagship Pullen workout on Saturday, 12/7. Come rep the outposts.
