Another brisk morning at Wake Christian as 3 Pax showed up for a morning Beat Down. 2 Pax completed a good pre-workout run and we were ready for our main event.
Warm up
Circle up in the front packing lot, expecting more comers. Alas the fartsack claimed the others.
- Good mornings x 20
- Side Straddle Hop x 20
- Imperial Walkers x 20
- Windmills x 20
- Mtn. Climbers x 20
- Maktar Djies x 10
The Thang
Run to back parking lot.
6 rounds with Tyson running the length of the parking lot with 5 stations repeating exercise 10 times
- Standard Mericans x 50
- Prisoner Squats x 50
- Burpees x 50
- Flutter kicks x 50
- Swiss mericans x 50
- Star Jumps x 50 at Jimmers request, he loves that exercise.
Run to picknick tables.
- Incline mericans 15-10-5
- left right step ups 15-10-5
- Dips 15-10-5
- Decline mericans 5-10-15
- Left right step ups 5-10-15
- Dips 5-10-15
Head to front parking lot for Mary.
Mary
- LBC x 20
- Freddy mercury x20
- Protractor
- Hammers x20
COT
The Bull coming up in Durham next Saturday, still time to sign up.
Krispy Kreme Challenge Feb.6th. Double down with the Murph at Pullen prior to the Challenge.
Blue Ridge Relay Sept. 10th F3 Raleigh are now putting together teams.
Prayers for Kettle Job interviews coming up. Fluoride’s employees that have lost loved ones recently. Prayers for Skyline facing double hernia surgery and rehab.
Fluoride took us out in prayer.
As always it was a pleasure to serve as Q one more time.
Fuoride out
