Two PAX came out for 2 miles of EC. No FNG’s so we started out right away. The PAX started off on a route used for ‘Tour of Fuquay’, but we quickly turned back for some fun with ‘Four Corners’.
WARM UP
Warm Up Run
SSH x20
Sir Fazio Arm Circles x20
Good Mornings x10
THE THANG
‘Four Corners’
The parking lot at Kenny’s Grave is pretty much a square. The PAX would complete weary laps around this cement graveyard.
Lap 1: Backward Sprint/Backward Bear Crawl/Forward Sprint/ Forward Bear Crawl
WWII x25
Lap 2: Backward Sprint/Backward Lunge/Forward Sprint/ Forward Lunge
Freddy Mercury x25
Balls to the Wall x30 seconds
Lap 3: Backward Sprint/Backward Crab Walk/Forward Sprint/ Forward Crab Walk
WWII x25
Lap 4: Backward Sprint/Backward Frog Jump/Forward Sprint/ Forward Frog Jump
Freddy Mercury x25
‘Burpee Mountain’
Jog to the top of the hill. One length down and up equals 1 hill. Then complete 3 Burpees + Merkins
1 Hill/3 Burpees/1 Merkin Each Burpee
2 Hills/3 Burpees/2 Merkins Each Burpee
3 Hills/3 Burpees/3 Merkins Each Burpee
4 Hills/3 Burpees/4 Merkins Each Burpee
‘Finish Strong’
Partner Carry to where we started
Balls to the Wall x30 seconds
MARY
No time
COT
Prayers for all and thankful for such a strong group of men! Howard and others for healing.
