Extra Credit: Floppy, Patina, J5, Bilo logged a couple laps to get warmed up in the rain before the workout.
Warm Up:
SSH x20
Good Morning x 15
Windmill x20
Sir Fazio x15 forward x15 backwards
The Thang:
Thanks to Hurricane Matthew, the weather (68 and raining) was perfect for Spartan’esque workout. PAX ran to the monkey bar triangles for a couple of passes trying to keep their arms bent at 90 to improve their multi-rig performance. A quick sprint to the parallel bars and pull-up bars for either 20 inverted rows or pull-ups to failure depending on ability. The PAX resumed our run out of the park to the corner of Main and Young for a set of 10 Merkins. The run resumed down to Scarboro St where a series of planks were performed. Next we headed down to the playground at the school with the last 75 yards were lunge walked. At the playground PAX performed a set of partner assisted pull-ups x20. The run resumed down to Granite Falls for 10 more Merkins. More running down to the rear entrance of the park for some Burpee practice, 3 sets of 10. Recovering on the run down to Rogers Lane, and yup another set of 10 Merkins. Working our way back up to Main St, PAX stopped twice for a set of 10 Merkins and 20 Jumping Lunges (AKA, The Monty) Another stop at Old Rogers for another set of 10 Merkins and 20 Monty’s. Returning to the park with enough time to do a set of 10 Merkins and one more quick lap doing some more lat work to improve our pull-up strength. 20 partner assisted pull-ups and then a jog to the parallel bars for 20 inverted rows. A jog back to the flag and to the relief of all PAX that just covered 2.5 miles of soggy awesomeness.
Mary:
Still sore from Excalibur, the Q decided that his 6 was probably the only part of him not soaking wet, called the workout DONE.
Announcements:
Tuesday workout starting up at GPBC on Hodge Road in Knightdale 5:45 this Tuesday. 2nd F BBQ 10-22-16 4-9pm at North Hills Club, more info in the announcement section.
Prayer Request:
Prayers working in our Marriages (Praise), Those in Haiti and other impacted by the storm, Chimi and Liam, as always, the Lord knows what my feeble mind can’t remember.
