11 brave PAX took to the frozen tundra of the Raleigh Art Museum….. for a balmy 28 degree Saturday morning workout. One FNG (2-a-day – welcome) so disclaimer was given and we’re off..
Warm-up: SSH X 20; Plank Jack X 20; Good Morning X 20; Ski Abs X 20; Imperial Walker X 20; Up-Down X 10….
From parking lot, jog down greenway trail – find a place on the fence – balls to the wall 5 count for the PAX
Jog down greenway – find place on wall – derkins X 10 in cadence
Over the the loading dock – jump up dock; run length of building; bear crawl downhill; run back to starting point – 10 times – OYO – plank when you’re done.
Jog to rings of fire – merkins X 10 in cadence while we wait; 25 burpees at ring 1; 25 squats at ring 2; 25 merkins at ring 3 – plank when you’re done.
Jog over to the DoJo – bear crawl in; 20 dips; gorilla walk out; repeato; plank when you’re done.
PAX choice – do we venture to the right or to the left – left was chosen….good, bad or indifferent… I don’t think it mattered… the gloom was going to suck regardless 🙂
Jog over to pond – merkins X 10 in cadence while we wait; Mactar-Ji..(spelling no freaking clue) X 10.
Jog over to brick wall behind the stage – we did 7’s because its a nice odd number – 7 irkins, jump over wall 7 derkins; repeat down to 1 – plank when you’re done.
Jog over to the stage – jump-up X 20; irkins X 10 in cadence; jump-up X 20; irkins X 10 in cadence; jump-up X 20; irkins X 10 in cadence;
Crab walk to bottom of metal staircase; quick feet up to the top; bear crawl down to the bottom; people’s chair until PAX is done.
Jog over to path at bottom of hill near leg statue – 6’s – run to top 5 burpees, run to bottom 1 squat; 4 burpees, 2 squats, etc.
Finish at top of hill for quick mary- LBC X 25 in cadence; low slow flutter X 25 in cadence; chil-cut 10 count around the circle; sprint back to parking lot for COT.
COT: Convergence for thanksgiving at dawn patrol; F3 Turkey trot team on Thanksgiving as well; Ethanol is moving to 5:30 at Crabtree on 11/19; several prayer requests for family members and friends. Welcome FNG 2-a-day – tough one for your first time out!
Honor leading you men today. Thank you for the opportunity.