Last minute Q assignment prompted me top come up with a good beat down for our group on the spur of the moment. Chong Lee had us on a circuit from hell on Wednesday at ball bearings, so I decided to try to duplicate the pain in South Raleigh. 4 Pax set off bright and early for our circuit of pain.
Warm Up
- Ran to the back road, behind the football field for warm-up.
- Good Mornings x 15
- Imperial Walkers x 15
- Side Straddle Hop x 15
- Mountain Climbers x 15
The Thang
- Run back around to the back parking lot to start of our circuit.
Circuit consisting of:
- Loop up ramp over to the football stands Burpees x10
- Repeat loop Burpees x10
- Run to ascending walkway and Bear crawl up to the trailers.
- Run to Soccer field Merkins x 15
- Run the length of the field and back Prisoner Squats x 15.
- Run back to the picnic tables in the back. Dips x 15, Left right step ups x 15, Derkins x15
- Back lo start. LBC x 15
- Repeat circuit til time expired. Pax completed 2.5- 3. total for the morning. Excellent work by all of the pax.
Mary
- LBC x 15
- Dolly x 15
- Heels to heaven x 15
- Garner Hammer X15
Good work by all the Pax. These guys are all a blessing and an inspiration to me, and push me to work harder to stay in F3 shape. Thank you for your friendships.
COT
Prayers for friends and family struggling with cancer treatments. We have a lot to be thankful for. God has blessed us all with good health.
