10 Intrepid Men got out of their fart sacks for a taste of what mother nature offers best– plenty of drizzle, cold and wet mud.  No worries the PAX are great at keeping it moving

BIG T-claps to Floppy Disk for doing a GORUCK routine for an hour before the start of our am gloom.

Warmup with double wide indian run (men paired up and ran up together as pairs) 500 yards.  Warmup with a partial ark loader.

  • Frog Jumps 20 yards
  • Inch Worm 20 yards
  • Alternating spider man crawl with mercans 20 yards
  • Forward and backward small arm swings 20 reps each
  • Seal Jacks 20 reps
  • Imperial Walkers 20 reps
  • Jodie Burpees (Burpee with 4 mountain climbers ) *10

Jog to the bridge 500 yards then 20 yards of lunges.  Start of Rockorama (exercises with big rocks)

  • Valley Hill.  2 groups and 3 cycles. Both hills about 500 yards together up and down
  • Cycle 1.  Group 1 without coupons runs up the hill to the street and back down and up the next hill to the tennis courts and back.  Group 2 with coupon above head does alternating leg swings on their backs.  Groups switch
  • Cycle 2.  Group 1 up and down both hills.  Group 2 Cracker jumps (plank position to left forward jump in plank position back to straight plank then repeat on right).  Groups switch
  • Cycle 3.  Group 1 up and down both hills.  Group 2 back scratchers with coupons (lateral side to side for obliques)

More Rockorama

  • Squat clean and press 20 reps
  • Alternating knee high lunges with coupons 20 yards
  • Lateral walking planks (shift side to side in plank) 10 reps to south paw mercans (Left hand slightly in front of right hand) 10 reps
  • Lateral walking planks 10 reps to north paw mercans (right>Left) 10 reps
  • Lateral walking planks 10 reps to plank hold 10 count

Jog 500 yards to the picnic area for Chong Li special

  • 25 yards of alternating lunge squats
  • Then using picnic benches 3 sets of a descending pyramid.  Dips, decline mercans, incline mercans, and straight leg lifts.  Sets of 15, 10 and 5

Jog 250 yards to island tower for quad four cycle

  • group 1 pullup burpees 5 reps
  • group 2 mercans 10 reps
  • group 3 squat knee tucks 10 reps
  • group 4 baby crunches 15 reps
  • repeat 2 full cycles

The QIC ran out of time for F1.

0 Replies to “F3/Raleigh–Enjoying the Bounty of Mother Nature”

Leave a Reply