Shovel Flag planted in the courtyard of The Healing Place of Wake County. Thanks to a last-minute recruiting push by Torch (who would not be joining us for the workout today), we welcomed 3 FNGs to the 2 returning THP Pax and 7 off-campus Pax bringing the total to 12 gathering in the courtyard on Friday afternoon (well, actually 11 until a tardy T-n-G sniffed us out down the road).
This is what happened to the best of my recollection:
Run from courtyard to parking lot to Goode St. and proceed to the “gas station” area near the corner of Goode and Biggs
Warmup
SSH x15 IC
Imperial Walker x10 IC
5 Burpees OYO
Prisoner Squats x10 IC
5 Burpees OYO
Mountain Climber x10 IC
5 Burpees OYO
The Thang
(A)
Split into 3 groups
3 stations:
1.Loop (backward run around loop serving as our timekeepers)
2.Burpee AMRAP
3.Sit-up AMRAP
When loop group finishes, switch stations. Move trough all stations twice
(B)
Everyone find a spot on the curb of the “gas station” loop
Bearcrawl across street to opposite curb – Irkin x3 then backward bearcrawl back to original curb – Derkin x3
Repeat w/ x2 each Irk-n-Derk on both curbs
Repeat w/ x1 each Irk-n-Derk on both curbs
(C)
Mosey across Goode and find a rock
Curl x10 IC
Row x10 IC
Press x10 IC
Repeat Rock circuit
Trot back to the courtyard for:
Mary
WWII situps x10 IC
LBC x10 IC
6-inch leg hold x20 IC
Strong work by all. I’m proud of the THP-ers, especially the new guys.
COT
Arena T-Shirts in the works. Patients who attend a number of times will get one (oops, forgot the number…5?)
Thoughts/prayers for friends of High Life, Vector Victor, and Wristy
Props to Ron Mexico, T-n-G, Duff (others?) for completing the double-down as they posted at a workout this a.m. as well.
Countrywide took us out in BoM
Thanks for having me, it was an honor to do it. I’ve got a soft spot for this workout.
