7 pax decided to test their mettle against YHC and the artificial soccer field at Old Chapel Hill Road Park this morning at Thin Blue Line… many of the pax have been sick or busy with work and family so the beatdown handed out was much needed.
Warmup: 1/2 mile run, SSH x15, IW x15, arm circles x20, mountain climbers x20, 1/2 mile run
20 merkins, 10 slow merkins, 20 merkins, 10 slow merkins
Beast – 6 stations, 6 reps at each, 6 cycles through
1) run with merkins
2) backwards run with air squats
3) bear crawl with baby seals
4) run with burpees
5) crab walk with carolina dry docks
6) totally blanking on the last one here… it sucked though..
Find a bench – split group in half
10 merkins vs 10 dips – switch – 10 merkins vs 15 dips – switch – 10 merkins vs 20 dips – switch – 10 merkins vs 15 dips – switch – 10 merkins vs 10 dips
endline of soccer field – walking lunge to 18-yard box, sprint to other end, 20 russian hammers, walking lunge to 18-yard box, sprint to the other end, 20 russian hammers
walking lunge to half field, sprint to other end, 20 russian hammers, walking lunge to half field, sprint to other end, 20 russian hammers
merkin wave – 5 merkins, roll, 10 freddy mercuries, roll – repeato x7
Mary: dealers choice, 15 count each – heels to heaven, froggies, high slow flutter, 6″ leg raise, WW2… 2 others…
COT
Moleskin
– felt good to be sore today – YHC has had a rough few days at work and took it out on the pax… they responded well
– floyd certified merkins look very similar to carolina dry docks… just sayin
– Kooters to Paparazzi – hasn’t been out in a while and killed it today
– MudRun… do it… talk to Adolphus
– Blue Ridge Relay, Tar Heel 10 miler… lots of F3 CSAUP events… ask if you’re interested
