…
….but no Danger Zone went with your basic Disco work-out
11 Pax hit North Cary Park this am joined by 2 FNGs and Funk-a-Delic sounds blasting from YHC’s Oontz Angle tm wireless ” lbs” (little baby speaker). Welcome FNG ‘nique (our youngest this am at 13) and FNG Peanut Butter to F3….great work this morning! BTW: A sure fire way to get an FNG to come to a workout is to promise delivery of 2 US Open tickets. We are pulling out all of the stops in Cary. We were also fortunate to have our Brazilian F3’er…RIO…who opted for Danger Zone instead of heading to World Cup and Screeeeetch who was in Cary for the second day as part of the Shaggy Challenge.
The Thang
Warm Up
• Lap around soccer field
• SSH x 25
• Merkins x 20
• Mountain Climbers x 20
• Good mornings x 20
• Squat punches x 25
• Merkins x 20
• Mountain Climbers x 20
• Line up:
o Each person sprints down and back 40 yards
o Others :
SSH x 20
Merkins x 20
Mountain Climbers x 20
Heisman’s x 15
Russian Hammers x 15
Squats x 20
Hit the street on the run….
• Run a bit then Guardrail incline merkins x 20
• Run a bit more then Guardrail incline merkins x 20
• Run a bit more then Guardrail incline merkins x 20
• Run a bit more then quick feet x 30
Jog to the down the hill to parking lot
• Shuffle on the lines x 20 lines
Partner up
• Partner 1 bear crawls/high knees, Partner 2 squats; rinse and repeat
• Partner 1 crab walk/high knees, partner 2 squats; rinse and repeat
Hit the street on the run….
• Forward run up the hill, then backward, then karaoke, then forward
• Run a bit then Guardrail quick feet x 30
• Run a bit then Guardrail decline merkins x 20, then dips x 20
• Run a bit more then Guardrail incline merkins x 15
• Run a bit more then Guardrail incline merkins x 15
Head to the picnic area….
• 30 alternate right left step ups
• 5 burpees OYO
Head to the parking lot for Mary
• Chillcut around the horn; 5 count each
• LBC x 25
• Six inch leg hold around the horn; 5 count each
COT
Prayers for Ben (Middle schooler going through Chemo), Tuck (head injury) and Peanut Butter’s 2.0 who is recovering from a car accident.
Peanut Butter led us out with an awesome prayer.
