7 pax started the week right with a instant classic Shooter beatdown. Groans aplenty filled the gorgeous spring morning as the pax worked through the rest day rust.
The Thang:
Warmup:
– SSH
– Air Squats
– Good AM
– Windmill
– Merkins
– Carolina Dry Docks
– Mountain Climbers
Over to the stadium steps, five trips up and down with 5 burpees at the top.
Up to the IM fields for three circuits of 12 exercises, 12 reps each:
– SSH
– Merkins
– Carolina Dry Docks
– Diamond Merkins
– Mountain Climbers
– Wide-Grip Merkins
– Jump Lunges
– Air Squats,
– Plank Bows-Toes 30 Seconds, followed by 12 Plank Jacks
– Freddie Mercurys
– Heels to Heavens.
Three circuits of 20 yard bear crawl, five burpees, crab walk back. Added two merkins to second round of burpees and five merkins to third round.
Over to the brick walls for two sets of 15 count dips on brick wall and 70 count people’s chair.
Back to the IM field for Mary, dealer’s choice around.
COT
Moleskin:
– 2nd F this Wednesday, 7:30 at Baileys
– Resurgence is less than 2 weeks away. Be EHing FNG prospects, send names to F3DurhamChapelHill@gmail.com. See you there!
