At North Cary Park there are always cars driving up and sitting there. This morning, Kanye, Cee-Lo and Louis CK show up at the park, not as the entertainment, but to deliver the downPAINment. Cee-Lo takes his role as a Q seriously and keeps us all moving with a random FEBA heard echoing through the trees.
Jog round loop to BB courts:
SSH x 20
Good Mornings x 20
Sir Fazio Arm Circles x 10 each direction
Imperial Squats x 20 (Imperial Walkers + Squats)
High knees x 2 courts
Peoples chair x 10
Butt kickers x 2 courts
Peoples chair x 10
Karaoke left x 2 courts
Peoples chair x 10
Karaoke right x 2 courts
Peoples chair x 10
Mosey around loop to pavilion for:
Bench Irkins x 20
L/R Alternating Step-ups x 20
Dips x 20
Freddie Mercury on edge of table x 20
Repeato
Robert Plant the stairs (Down/Up/Down) – hit every step
Each Pax on a step, do 10 calf raises x 5 stairs
Chilcutt Plank at top when complete
CK takes over for a tour of the park:
Jog down past the open field for 5-5-5
5 merkins, 5 squats, 5 lbc
pick up the jog, across the bridge to the greenway for more 5’s:
5 merkins, 5 squats, 5 lbc
bear crawl across the bridge, mosey up to the lookout for more 5’s:
5 merkins, 5 squats, 5 lbc
hit the stairs (5 long flights)- at each of the two benches 5 dips
At the trail crossing stop for a 10 count wall jump, ending in squat hold
Finish the stairs, follow the trail, squat hold to reconvene
Trail ends at the playground for a quick dealer’s choice of Mary. Time was limited, so 5 counts each of:
box cutters
bear hug lbc’s
spoonmans
froggies
sochi hammers
COT
tclaps to Cee-Lo for the virgin Q- a strong leader in the mix
it was a warm feeling day- we kept moving and clock 1.11 miles in whole
