13 PAX stopped frequently to smell the roses at Shakin-not-Stirred on a pleasant Wednesday morning in Cary’s lovely Bond Park. Yea, right. Get the fire hoses connected.
Jog from Senior Ctr parking lot to Community Ctr for warm-ups:
SSH x 20
Good mornings x 15
Sir Fazio Arm Circles x 10 each way
Jog across Community Ctr parking lot where we found toys (20lb concrete blocks) awaiting:
Partner up
P1 – lunge walk with block high overhead length of parking lot, walk with block overhead back
P2 – Bear crawl length of parking lot, jog back
Flip-flop
Jog to hill across the street
Bear Crawl down the hill (Shoulders starting to burn yet?)
Jog to boat house parking lot
LBCs x 15
Jog to boat house, locate a bench
(3 rounds)
Dip x 15 | x 15 | x 15
Irkins x 15 | x 10 | x 5
Derkins x 15 | 10 | x 5
(shoulders are starting to scream)
Jog back to boat house parking lot
Freddy Mercury x 15
Jog back to hill
Halfway up, Around the World merkins x 10 each position
(12 o’clock, 3 o’clock, 6 o’clock, 9 o’clock)
(call 9-1-1, shoulders are now on FIRE)
Jog to Community Ctr
Partner up
P1 – Run lap around parking lot
P2 – AMRAP Curls with blocks
Return to Senior Ctr for Mary
WW2 situps x 10
Slutters x 25
Great job by all PAX.
COT & BOM with Cee-Lo taking us out.
