29 pax post for TARP’s maiden Q at Catalyst.  Everyone looked mighty chipper for a cold, rainy Saturday. Probably had to do with the Home to Marge exercises on Valentines night (Hey Yo!…keep it clean TARP…keep it clean).  Once said injury disclosure was provided…we were off!

Warm up

  • Quick warm up lap around the island
  • SSH x 30
  • Imperial Walkers x 15
  • Mountain Climbers x 20
  • Merkins x 10
  • Carolina Wet Dock x 10

Break into 3 groups for agility work. Each group rotates through all stations.  Rotate through all exercises twice.

  • Group 1 sprints parking space, back peddles line
  • Group 2 side shuffles right parking space, side shuffles left line
  • Group 3 does ski mogals length of the curb

Circle up for 10/1 Jack Webbs

Go back into 3 groups for agility work.  Follow same group and rotation as before.  Rotate through all stations twice.

Fast sprint island twice.

Next exercise…grab some curb

  • L/R step ups quick pace x 15
  • Coach Conners x 15
  • Mike Tyson x 20
  • Rotate back through these same exercise

Circle back up for 10/1 Jack Webbs

Run down to the field and pick a rock. Gathered on the basketball courts for some rock work.

  • Chop wood left x 15
  • Chop wood right x 15
  • Hold rock overhead with air squat x 20
  • Russian hammers with rock x 20
  • Bent row with rock x 20
  • Hold rock overhead with air squat x 20
  • Russian hammers with rock x 20

Run up the stairs grab a spot on the wall

  • Peoples chair hold
  • Balls to the wall hold
  • Carolina Wet Docks x 20
  • Peoples chair hold
  • Balls to the wall hold
  • Carolina Wet Docks x 20

Mary

  • Long slow flutters x 20
  • Box cutters (thanks for clearing up that exercise name) x 20
  • Reverse LBC x 20
  • LBC x 20
  • Russian Hammers x 20

COT

  • Due to the snow the 2nd F event at Raleigh Brewing last Thursday had to get rescheduled.  Stay tuned for details.
  • F3 Convergence on 3/1 at Pullen for 2nd anniversary of F3.  No Catalyst that day.
  • GoRuck informational session this upcoming Thursday at the PR.  BE THERE!
  • Orwell forward our a daily message from his TGIF group
  • Back blast coming for the Krispy Kreme run…including step by step instructions on how to eat 12 donuts at one time by Epoxy

Aye!

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