With the site Qs at North Hills Park snoring in the #fartsack, or somewhere other than the #gloom, 25 of the finest in Raleigh posted for the first real cool day of the season and busted a little tail. Not sure where Ronnie Burgundino was, but rumor has it that Elsinore is co-coolin’ in Jamaica having his lettuce braided by some Red Stripe swilling Rastafarian. While that may or may not be true, what is true is this:
The Thang
Jog up to the top parking lot and…down Sisyphus. Make a left and gather under the Beltline bridge
SSH x 20
Good Morning x 15
Grab a rock
Overhead rock flutter x 20
Squat rock press x 20
Overhead rock flutter x 20
Squat rock press x 20
Gather at the base of Sisyphus and divide up into 2 groups. 1st group takes the hill while the 2nd group does 20 merkins and then starts their ascent. Plank at the top. Once everyone was up we started a round of Mahktar N’Diayes that started nice & slow and picked up pace with each rep. Jog to the shelter
Box Jump x 20
Incline Merkin x 20
Decline Merkin x 20
Jog to the lower lot, circle up, and count off 1s & 2s. Line up on the side of the lot closest to the wooden fence.
1s-bear crawl the width of the lot, 10 merkins, bear crawl back.
2s-AMRAP burpees
Flapjack
1-gorilla walk, 10 diamond merkins, gorilla walk back.
2s-AMRAP star jumps
Flapjack
1s-broad jump, 10 wide grip merkins, broad jump back.
2s-AMRAP monkey humpers
Flapjack
Mosey to the deep end of the lot near the outfield fence
1s-Usain Bolt to the gate & back
2s-Balls to the wall
Flapjack
1s-Usain Bolt to the gate & back
2s-People’s chair
Flapjack
1s-Usain Bolt to the gate & back
2s-AMRAP merkins
Flapjack
Mary
Box Cutter x 20
Ski Abs X 20
Russian Hammer x 30
MULE this Saturday. Meet at the parking deck btw Pullen and Reynolds. Sign up and post.
Villa would appreciate a few good Qs at the Blitz. Sign up and help a brother out.
Prayers for Swirly’s Mother who is struggling with blood clots and pneumonia.
Continued prayers for Orwell and his family.
Such an honor to wake up early and gut it out with you men. Always a great time. Aye!
