Pretty toasty in the Crabtree Valley Mall parking deck this morning, so with a quick check for FNGs (none found) we were off to the top deck and a little fresh air.
Warmup
SSH x 30
Good Morning x 20
Mountain Climber x 20
Sir Fazio Arm Circles x 20
Imperial Walker x 20
The Thang
Head down a flight of stairs to the cross bar at the entrance to the top of one of the parking decks. Partner up. Perform the following exercises:
Chilcutt Jump Over (one partner Chilcutt and the other jump over legs and back) x 10
Partner Assisted Pull Up x 10
Spiderman Merkin x 10
Run down the stairs and circle up.
LBCs x 20
American Hammer x 20
Flutter Kick x 20
Run across rickety pedestrian bridge, left on road, up hill past construction site, and back to upper parking deck via bridge. Repeat the circuit of partner exercises, Mary, and running three times. Instead of Spiderman Merkins, substitute Hand Release Merkins after first run, Carolina Dry Docks after second run, Wide Grip Merkins after third run.
Apologies expressed by several PAX for sweating profusely on each other.
Staying on the top deck, alternate lunge walking and sprinting to the far wall.
Incline Merkin x 10
People’s Chair, five count down the line
Alternate lunge walk and sprint back.
Head back down the stairs and circle up for Jack Webbs up to 10. And that’s it.
Announcements
Arena this Friday. Pullen at 2pm or the Healing Place at 2:20pm.
The PAX requested a naming do-over on previous FNG Filling (who was only dubbed so because of his association with Grillz). He was subsequently re-named Old Bay by popular demand.
COT
YHC took us out. Peace.
