Written and led by Caddy, posted by Maize:
Thirteen dedicated men ventured out after taking a day off to honor and praise their mothers and the mother’s of their children to battle North Hills park on a slightly cooler than usual morning.
The Thang:
Neighborhood run
Warm-up
SSH x20
Good morning x 20
Imperial walker x 20
Mountain climber x 20
Paint the line x 10 (burpies while running the parking lot stripes)
Wind sprints x 4 (length of parking lot down and back)
Group 1 runs while group 2 (squat, standard merkin, wide grip merkin and LBCs)
Flap jack
Mosey to the picnic shed
The dip x 20
Left/right step ups x 20
Incline merkins x 20
Repeat x 15
Repeat x 12
The rock pile has been replaced with a pile of bricks
Arm curls x 20
Tricep extension x 20
Repeat x 15
Group 1 defensive slide zig zag around parking circle
Group 2 exercise of choice
Group 1run the circle
Group 2 exercise of choice
Repeat 2 x
Decline merkin x 10
Mary
Russian hammer x 20
LBCs x 25
Low slow flutters x 20
Rosalita x 20
COT – announcements
Memorial Day at 7:00 am at Pullen park… North Hills workout needs a nickname(give it some thought)… Susan Komen Race for the Cure is Saturday June 8th at 7:30 am at Meredith College(there is still time to sign up for the F3 Team on the Susan Komen Website.
Great time this morning guys. Thanks for your patience with an inexperienced Q.
