Well Hurricaine Jaquin was serving a deluge of rain over Raleigh but we F3 men show up regardless of rain, sleet or snow.
4 Pax including myself showed up in spite of the inclement weather at Pullen for a beatdown.
Pre-workout with the weather cold we brave 4 did SSH*50 followed by a light jog more SSH*15, Good Morning*15, Sir Fazio Air circle forward and backward *15, Merkins *10, Mountain Climbers *10, Crab Stance single leg hold for 5 count each leg.
Mosy to Hill across street with an 80lb sandbag in tow. Simple exercise, while one member carries sand bag up and down hill, the remaining pax holds high and low plank. Rotate until all are done.
Carry sandbag to pullup bar and perform a circuit. Round 1 pullups*10 for each member at a time, While waiting squat hold unless you have the sandbag and then you do squats with the sandbag. Rotate sandbag each time the member completes 10 pullups. Round 2 perform leg pikes *10 and rotate sandbag. Round 3 pullups*10 and Round 4 leg pikes*10
Next carry sandbag to the 6 stairs and everyone lunge walks to the gazebo. Bench exercises
Round 1: Derkins*15, V-ups*15, Urkins*15, In and Out*15, DIps*15, and Left and Right Step ups *15.
Round 2: Repeat cycle total of 10 reps each
Round 3: Repeat cycle total of 5 reps each
Return to the circle for some modified Jack-Weber variant. 1:4 ratio of burpees and Squats.
We start well 1,2,3,4 and commensurate number of squats times 4. We perform rep cycle but skip number 9 burpees and 36 squats.
COT – Thankful for our wonderful country that we live in.
