Posted on behalf of Door to Door

THE THANG:

Warm-Up at Stone Circle:

  • Side Shuffle Hops x 20
  • Imperial Walkers x 15
  • Fazio Arm Circles x 20
  • Windmills x 20

Run to Station 1 (first set of steps along the south side of the lake):

  • Stair Steppers (30 seconds?)
  • Bunny Hops (30 seconds?)

Run to Station 2 (second set of steps along the south side of the lake):

  • Ski Jumps x 15
  • High Plank x 10
  • Low Plank x 10

Run to Station 3 (third set of steps along the south side of the lake):

  • The Dip x 15
  • Incline Murkin x 15
  • Decline Murkin x 10

Run to Station 4 (along fence at western end of Island in lake):

  • Peoples Chair x 30 count
  • Mountain Climbers x 15

Run to Station 6 (before first set of steps along the south side of the lake, facing rail, in push-up position):

  • Murkins x 10
  • Carolina Dry Docks x 10

Run to Station 7 (directly beside Station 5, the larger set of steps on the north side of the lake):

  • Zig Zag Stairs & Walking Lunges (Run up and down stairs up to each pole at the top of the stairs.  When finished, walk lunge back to the start and repeat.)

Run around lake to Station 5 (Between stations 4 & 6, underneath the stairs that lead to the bridge crossing the train tracks up to the tennis courts)

  • Midget Kicks (squats and kicks) x 15

“Temple Run” – Run up to the rock pile in front of the tennis quarts, Station 8:

  • Rock Curl (bicep curls) x 15
  • Tricep Press? X 15
  • Rock Curl x 15

Run to Station 9, the usual ‘Mary’ spot in the grassy area on the east side of the lake:

  • LBCs x 15
  • Hello Dolly x 15
  • Homer to Marge (Charlotte style x5)
  • Homer to Marge (Raleigh style x10)
  • Freddy Mercurys x 15
  • Rosalitas x 15
  • Windshield Washers x 15
  • Russian Hammers x 15
  • I forgot one of them that I added while sitting there

Run around lake to Station 5 for COT

NAKED MOLESKIN

Announcement for Fuquay Varina Workout starting 8/28.  Get those headlocks on and bring that friend or coworker to the workout.  Every man needs F3.

Prayers for:

    • John and Lynn Dempster
    • Orwell’s friend in Wilson
    • Whiteshoe
    • Phillip Frye (whose mother is in Hospice)

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