I figured it was time to get a little extra cardio in your routine since most were headed out of town and plan on doing mostly Bud Light curls for the rest of the weekend. 13 post for a run version of Ball Bearings to bring the pain!
Warm up
- 1 mile run…Go
Mary
- Hammers x 50
- Boxcutters x 20
- LBC’s x 20
- LBC hold right x 10 count
- LBC hold left x 10 count
- Long slow fultter x 20
Run to the upper field for 300’s (run length of field 3 times)
- 300
- Merkins x 10
- 300
- Epoxy merkins right x 10
- 300
- Epoxy merking left x 10
- 300
- WWII situps x 20
- 300
Run to parking lot
- L/R step ups x 20
- mini jump ups x 20
- L/R step ups x 15
- mini jump ups x 20
Run to bottom field & partner up
- Group 1 – Sprint to house of cats, Group 2 – High plank hold; flapjack and repeat
COT
- Convergence this Friday at Late Night and Juggernaut, all other workouts cancelled
- F3Raleigh welcomes Popeye visiting from Charlotte
- Everyone stay safe for the 4th of July weekend!
