10 men came out to get stronger this morning and got to spend some time seeing the finer points of Cary’s Bond Park. The weather was fine and the attitudes seemed ready for some work…on to it.
Jog to next parking lot over. 15x good mornings. 15x merkeins. 15x IW’s. Fast jog down road and to the corner. 15x merkeins oyo. Fast jog up hill and down to amphitheater. Pair up. 1’s sprint up the amphitheater hill and on past up the nature trail to parking lot, 5x merkeins. 2’s dips until 1’s return. Flapjack. Next 1’s sprint to top of hill and 10x merkeins, 2’s 20x sumo squat & 20x lbc until 1’s return. Flapjack. Next 1’s sprint to top of hill and 15x merkeins, 2’s 10 star jumps & 20x lbc. Flapjack. Find a spot on the wall and 5 count down the line for balls to the wall. Next, 1’s bear crawl up amphitheater and down x 3, 2’s 15x sumo’s & 25 lbc’s. Flapjack. Plank hold around the group for 10x each. 1’s sprint back up to top of trail and then 10x merkeins and down while 2’s 10x squats & 20 x lbc’s.
Jog down to lake and find a spot on bench. 4 count around the group for dips for half and l/r step ups for half. Mosey to lake area. 1’s bearcrawl to park deck and up stairs and jog around building and back down whilst 2’s 20x irkeins and lbc’s. Flapjack. 1’s again the same thing with 10x irkeins and lbc’s. Flapjack.
Indian run back to starting area and plank hold for the 6’s to arrive. 20x low slow flutters.
Prayers for Ma Bell as he heads to the Bluefield area of Virginia for ASP.
Good work today men. Honored to lead!
