28 PAX posted today for beautiful morning in the Gloom. At least 9 wandered in from GoRuck training, and they found a CLT brother along the way. A few classics from the Ball Bearings archives (including from YHC first post at Ball Bearings in October). Throw in a some new items and we had a strong workout today. Loved the grumbling from the PAX.
Warm-up Mosey around the Park
SSH X 25
Imperial Walkers x 25
Good Mornings x 25
Mountain Climbers x 25
Fazio Arm Circles X 8 X 2
Fellowship Jog to field
Balls to Wall – 10 count
Balls to Wall – left arm only
Balls to Wall – right arm only
Bear Gorilla Bear. 8 Times: 10 Yd. Bear Crawl; 10 Yd. Gorilla Run; 10 Yd. Bear Crawl; 10 Merkins; Sprint Back.
Recover on the Run to the Stone Circle, partner up:
Partner 1 doing continuous squat hold in the hole, while partner 2 does 10 jump ups on wall. Proceed with a round with alternating step ups on wall and a round with calf raises.
Partner 1 in the hole for 10 merkins then run up to tag partner 2, who is doing continuous dips on upper wall, swap. Proceed with a round with diamond merkins and a round with wide merkins. x 2
Mosey to House of Cats:
Half Pax peoples chair on House of Cats while other half sprints to hill, runs to bottom of hill and back up to House of Cats, switch. x 3.
6 minutes of Mary in Field of Cats
LBC x 25
Russian Hammer x 20
Inverted Moutain Climbers x 15
Sarkozy x 10 (leg raise for 6-10)
Putin x 10 (leg raise for 6-10)
* Thanks for the patience with the new items – although injury release worthy, the single-arm balls to the wall was good. Not as pleased with the inverted mountain climbers…
* Don’t forget the Twitter
* Now is the time to HC for GoRuck Challenge Raleigh (5.25.2013). Let White Shoe know if you want to be on the GoRuck email list. A workout plan has been laid out – you need to step up and carry the load.
* Anyone headed to Seagull / Seafarer this weekend for Y-Guides Spring Outing?