Groundhog day for North Raleigh PAX – 10 showed up to see Papercut’s smiling face for the 3rd time this week. To keep the Groundhog theme alive, I brought out a previous workout that featured lots of “repeatos.” No FNG’s, no disclaimer, let’s get to it
WARMUP
Good Mornings x10
Half Windmills x 10
Hillbillies x 10
Mountain Climbers x 20
Tiny SSH x 20
A quick mosey around the parking lot down to bottom of hill (to be home base), taking note of cones as we go.
The Thang
from home base at bottom of hill , run to first cone for Burpees (x5), head back home.
Run to second cone for Merkins (x10), back to first cone for Burpees (x5), back to home.
Run to third cone for Star Jumps (x15), back to second cone for Merkins (x10), back to first cone for Burpees (x5), back to home, plank hold while everyone finishes.
Run to fourth cone for Curb Derkins (x20), back to third cone for Star Jumps (x15), back to second cone for Merkins (x10), back to first cone for Burpees (x5), back to home, plank hold while everyone finishes.
Run to fifth cone for Prisoner Squats (x25), back to fourth cone for Curb Derkins (x20), back to third cone for Star Jumps (x15), back to second cone for Merkins (x10), back to first cone for Burpees (x5), back to home, plank hold while everyone finishes.
Run to sixth cone for Plank Jacks (x30), back to fifth cone for Prisoner Squats (x25), back to fourth cone for Curb Derkins (x20), back to third cone for Star Jumps (x15), back to second cone for Merkins (x10), back to first cone for Burpees (x5), back to home, squat hold while everyone finishes.
As most PAX finished, Pinkslip invites us back up the hill to do 5 more burpees with Dink. All accepted the invitation.
Since we’re near the rock pile, let’s pick a rock and count off into 2 groups.
Group 1 does AMRAP chest press holding rock, Group 2 bear crawls to first cone sprints back. Flapjack.
Group 1 does AMRAP rock curls, Group 2 bear crawls to first cone and sprints back. Flapjack.
Group 1 does AMRAP tricep extensions with rock, Group 2 bear crawls to first cone and sprints back. Flapjack.
Take a break with rock LBC x20
Group 1 does AMRAP Bent over rows, Group 2 bear crawls to first cone and sprints back.Flapjack.
Group 1 does AMRAP tricep extensions, Group 2 bear crawls to first cone and sprints back.Flapjack.
Group 1 does AMRAP rock curls, Group 2 bear crawls to first cone and sprints back. Flapjack.
Rock Dying cockroach x15, Rock Hammers x25. Put rock back, mosey back to parking lot.
Circle up for 20 box cutters, 20 Freddie Mercuries, and end with Boat/Canoe.
COT
Announcements
Mule on March 4
Forum on Mondays at 12 – Overdraft has Q this Monday
Prayers
Continued prayers for Manram’s father and family
Prayers for Dink’s son in Marine Recon training
Prayers for Pinkslip’s neighbors who lost their son to an overdose as they lay him to rest this weekend.
Moleskin
3 Qs in one week? Didn’t plan it that way, but cool way to celebrate 2 years in the gloom. Would never have made it 2 years, even 2 weeks, without being pushed and encouraged by all you PAX. The Q for my first 3 posts was singlewide. Dink was stuck with me for his first 2 posts- hope I was half as encouraging to Dink as singlewide was to me. Thanks to Pinkslip for being a great example of F3 leadership again today — Groundhog day indeed.
