Group of 12 veterans at Juggernaut this morning. 6 for EC. Here’s what we done did.
EC: Grady, Superstar, CDC, Pygmy, Mayhem, Dingo
11s – merkins and prisoner squats
Irkins x 10, dirkins x 10, irkins x 15, dirkins x 15
Ascending testicles – 10 counts x 3…. only because CDC was here did we do this one.
Pick up the PAX
Warm-up: SSH X 10, GM x 10, IW x 10, Fazio L/R x 15
It’s been a circuit kind of week….
The Circuit Thang:
Mosey down to the rock pile
Curls x 5, walk to top of hill with rock over head, rock squats with rock over head x 5, walk back down with rock over head, curls x 5
Run to entrance – star jumps x 5
Run down greenway – bear crawl bridge
Run up greenway – lunge walk straight away (lunges x 20)
Run to tables – dips x 5, LBC x 5
Run back to parking log – Burpees x 5
Rinse and repeat 2 more times going up by 5 reps (thank VHS) each time for 3 laps (1.5 miles).
Rock curls x 20, rock squats x 20, rock press x 20.
Mosey to the wall by the picnic tables
Peoples chair x 10, BTTW x 10, peoples chair x 10, BTTW x 10
LBC x 20, Freddie Mercury x 20, homer to marge x 20, 6 in leg hold 10 count around the horn….done.
Announcements: see f3raleigh website. lots of them
prayer requests: Overdraft sister-in-law
CDC took us out.
- Circuits were big this week so I thought it would be fitting to finish up the week this way. I was gassed after 2 laps. Still recovering from Mon-Tues
- Grady always sets the alarm off before the workout (i.e. drops the boys at the pool)
- Superstar is a superstar
- CDC actually showed up
- Papercut was missing today. Not like him….
Always a pleasure.