Come July, or even March, we’re going to be looking back on days like today – I love this weather for a workout!
20 PAX supported my first Q, including FNG Juicer (welcome!); it was an honor, thanks everyone! I give myself a “C;” I think everyone got some exercise, but there were a couple of moments where the Pax called malarkey on me. All in good fun, I’ll do better next time, maybe I’ll even live up to yesterday’s tweet, “the Champagne of Q’s!”
The thang:
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Warm-up
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60 seal-jacks (count of 30 in 4-part cadence)
20 Good mornings/windmills
20 trunk stretches: front, right, back, left
20-count neck stretches to the side
10 burpees with perfect merkins
High-knee, high-hands jog to JCP Garage
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JCP Garage
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20 Imperial walkers
Partner up by size, AMRAP Partner pull-ups/squats, flap-jack
Alabama Ass Kickers x20
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In-transit
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Jog with alternating 5 perfect merkins/10 LBCs at speed bumps, stop signs
Prisoner squats waiting for cross walk
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World of Beer garage
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Backward run, 3 ramps, Carioke (how do you spell that one?) on the flats
Carry buddy – 2 carry one – to top
Down stairs
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WoB fountain
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30 earkins
20 tri-dips
Jog
bear crawl
jog, cross Six Forks
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McAlister’s fountain
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20 step-ups
jog
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Mary
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60 American Hammers (4-count cadence to count of 30)
50 LBCs
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Announcements
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Still a couple of spots for talk by Royce Haithcock(?), didn’t capture all of the details, tweet @f3Raleigh for more…
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Prayer requests
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…for family and friends of Drew Hartsell, whose father passed suddenly on Saturday at age 67
…for family and friends of Thomas Anstey, who was in a fatal car-motorcycle collision Sunday night
…for the accused in the same collision, that she may find the strength to make good decisions going forward http://www.northraleighnews.com/2015/01/20/4490636_police-woman-was-going-113-mph.html?rh=1
