Some old and some new, nonetheless a very solid group of 16 this morning at #F3Raleigh’s Plymouth Rock. YHC is abundantly grateful for the presence of the men of F3 and the impact it’s had on my life. To express thanks, this was brought:
THE THANG
- Warmup COP:
- 25x SSH
- 20x Imperial Walker
- 20x Windmill
- 10x Squat
- 10x Merkin
- 20x Mountain Climber
- Indian Run to Bridge
- Burpee Broadjump across Bridge – x2
- Continue Indian Run around lake and up to Gazebo
- Gazebo Sets:
- 20 Box Jumps – 20 Derkins
- 20 Box Jumps – 20 Derkins
- 20 Box Jumps – 20 Irkins
- 20 Box Jumps – 20 Irkins
- Mosey down to trough of halfpipe
- Set of 11’s – Carolina Drydocks at top of hill by tennis courts and Squats at bottom
- Mosey over to rock pile, partner up, 1 rock per pair, head into tennis courts
- Partner 1 runs suicide while partner 2 does amrap exercise, flapjack:
- Curls
- Overhead Press
- Tricep Extension
- Peoples Chair
- Diamond Rock Merkin
- Put back the rocks and mosey back down to the bridges for another set of burpee bridge broadjumps
- Mosey rest of the way around the lake and oval up on the grass
- Mary:
- 50x LBC
- 40x Rosalita
- 30x Butterfly situp
- 20x Hello Dolly
- 10x Russian Hammers
COT
NAKED MOLESKIN
- Join Moonshine for new workout in Knightdale – F3 Excaliber – Thursdays at 0545
- Always an honor and a privilege my friends – nice effort today
