25 PAX representing Raleigh and Carpex rolled into the NC Museum of Art Parking lot (aka #bestsiteinraleigh) for a mid-February edition of Whiplash. So much to do at this site, there’s never a shortage of workout options. This includes a nice variety of hills. We found most of them.
Warm Up
Jog to ellipse for and circle up for:
- 20 SSH, IC
- 15 Windmills, IC
- 20 Imperial Walkers, IC
- 20 Mountain Climbers, IC
- 20 Diamond Merkins
Thang 1
- Small group (3-4) Indian run along Blue Loop to bottom of hill to 440 bridge (where else?)
- Run 1/2 way up the hill to the artwork sign on right – 15 Spider Man Merkins
- Run to the top of hill – 20 squat jumps
- Run to middle of 440 bridge – 10 pullups
- Return to the start, stopping along the way to repeat the exercises
- Plank until all in – 20 plank jacks, IC
- Repeato except backwards run on the uphill portion
- LBCs when all in
Thang 2
- Group run on the trail to bottom of the dirt hill
- 10 pullups on the art structure then AYG to the top of the dirt hill
Thang 3
Group run to the wall for a set of over-the-wall 7s
- Burpees on one side
- 4-count American Hammers on the other
- People’s chair until everyone is done
Thang 4
Mosey to bottom of grass hill for Esau’s Ladder
- 2 LBCs at the top
- 2 hand-release Merkins at the bottom
- Repeato 4x adding 2 each time until 10
- Squat hold until all in
Thang 5
Mosey to Amphitheater
- 2 sets each of dips and Dirkins
- Two-footed hop to the top of bleachers then bear crawl on the grass section
Mosey to the courtyard area
Mary
- Some number of Freddy Mercs and Chilcut Peter Parkers
COT
Announcements
- The Mule – March 10 starting at Chavis Park. Be there at 6am. See @F3TheMule on Twitter for more details and sign up sheet
- Dinner and speaker event at Healing Transitions on April 10, 4:30-6pm. Watch Twitter for more details
Prayers/Praises
- Praise for Red Sea on his new job!
Big THANKS to Hi-Liter for taking us out in strong fashion.
Thank you all for the opportunity to lead. It’s always an honor.
