A record 17 PAX showed up for a fast paced circuit workout that was designed to keep the
PAX’s heart rates up with little time for rest.
The warm up:
SSH x 40
Imperial Walker x 20
Windmill x 15
Arm Circles x 10
Reverse x 10
Prisoner Squats x 20
Mountain Climbers x 20
The Thang:
Run from soccer fields to the American Tobacco Trail, 10 Burpees, continue down Tobacco trail while mixing in a series of Butt Kickers, High Knees and Karaoke, return to playground for some strength circuit training.
The circuit consisted of 8 stations and the PAX were encouraged to continue the exercise until failure. Once failure was achieved the PAX would perform an exercise ( SSH, Jump lunges, air squats) to keep the heart rate up. The circuit exercises consisted of pull-ups, dips, air squat with rock, shoulder press (w/ Rock), curls, Irkins, Derkins, and row ups using the swings. This took much longer than expected as the QIC was unprepared for record attendance.
The PAX were then led to the soccer field for the cardio portion of the workout and divided into 3 groups. While 1 group was doing 4×50 yd sprints, group 2 was doing dips and group 3 step ups. Each group rotated thru the exercises. It was fun to see some of the 2.0’s enjoying beating the older men in in the sprints.
An extended 10 minutes of Mary was ordered by PBR which consisted of Peter Parkers, Parker
Peters, WWII’s, LBC’s, flutter kicks, plankorama and highlighted by 30 cadence count American Hammers.
COT
Moleskin
It was great to have FNG’s Cornhole and Striker join the group and have the original founder of F3 Durham Riggs back in the Bull City.
