Once again, 3 brave PAX met in the gloom of the Southern Community Park for a Bastille beatdown. The War Daddies were well represented, though at least two of us were coming off epic trick-or-treat sessions with the 2.0s. YHC assumes the UA War Babies availed themselves of all that the Franklin St. Halloween extravaganza has to offer. Makeup sessions OYO expected this weekend, boys.
The Thang:
SSH x 30
Good Morning x 10
Windmill x 10
Bodyweight Squats x 20
Imperial Walker x 20
Mountain Climber x 20
Mini jump-ups on the curb x 20 OYO
Run to covered picnic area, grab a table
Irkins x 10
Single leg step-ups x 10 each leg
Dips x 10
(3 circuits)
Run to rock ring (set at the bottom of a grass hill), choose your rock (by height)
10 Dirkins , sprint to top of grass hill, 10 WWII sit-ups, sprint back down
(3 circuits)
Indian run to dog park parking lot
Burpee suicides:
5 burpees at start point
Sprint to first streetlight, 5 burpees
Sprint back to start point, 5 burpees
Sprint to second streetlight, 5 burpees
Sprint back to start point, 5 burpees
Sprint to third streetlight, 5 burpees
Recover on run to soccer field
Reign of Terror (ring of 6 goals ~50 yards apart) – Honor Round
Sprint from goal to goal, alternate 10 merkins and 10 WWII sit-ups, regroup
Sprint from goal to goal, alternate 10 Dry Docks and 10 pulse-ups, regroup
Sprint from goal to goal, alternate 10 diamond merkins and 10-count rocking elbow-plank
Recover on run to bathrooms (wall)
People’s Chair for a round of 10 counts
BTTW for a round of 10 counts
Recover on run back to parking lot
Mary – Honor Round x2:
LBC x 20
Little Flutter x 20
Rosalita x 20
Rocky sit-ups (sit up, elbow-to-knee twist both sides, down) x 10
In & Outs x 10
Dolly x 20
COT
– Rodeo had an excused travel-related UA, though early reports say he lunge-walked through security and did some dips off the beverage cart. Strong.
– Another strong post from Probe. Will have the Q before we know it.
– New Monday workout at Fetzer Field (UNC Campus) coming soon. Between the fields, the track, the stairs and the field house it’s a playground. Several of us will explore the possibilities next Monday at 5:30, the more the merrier.
– 3rd F gathering is 11/12/13 at 6:00 p.m., Tyler’s Taproom in Raleigh. YCH will be there, decent carpool potential. Details here: http://f3nation.com/2013/10/31/pre-blast-third-f-gathering/
– Shooter has the Q next week at Bastille, can’t wait to see what he cooks up. Not to be missed.
