I’m glad I spent it with you! Alright enough Lou Reed. Yosef EC on the pre-ruck. Welcome FNG-Kobayashi, Pullen Park’s newest eating contest winner extraordinaire!
Warm Up:
- 2 laps around the parking lot
- Side Straddle Hops X 25
- Imperial Walker X 10
- Good Morning X 10
- Mountain Climber X 25
The Thang:
2 Loops around the pond
Lap 1
At the steps line up for…
- Quick feet x 10
- Merican x 1
- Quick feet x 10
- Mericans x 2
- Quick feet x 10
- Mericans x 3
- Quick feet x 10
- Mericans x 4
- Quick feet x 10
- Mericans x 5
- Bear Crawl across the double bridge.
At the steps line up for…
- Quick feet x 10
- Squat x 1
- Quick feet x 10
- Squats x 2
- Quick feet x 10
- Squats x 3
- Quick feet x 10
- Squats x 4
- Quick feet x 10
- Squats x 5
- Bear Crawl across the next bridge.
Lap 2
At the steps line up for…
- Quick feet x 10
- Star Jump x 1
- Quick feet x 10
- Star Jump x 2
- Quick feet x 10
- Star Jump x 3
- Quick feet x 10
- Star Jump x 4
- Quick feet x 10
- Star Jump x 5
- Lunge Walk across the double bridge.
At the steps line up for…
- Quick feet x 10
- Burpee x 1
- Quick feet x 10
- Burpees x 2
- Quick feet x 10
- Burpees x 3
- Quick feet x 10
- Burpees x 4
- Quick feet x 10
- Burpees x 5
- Lunge Walk across the next bridge.
Partner up at the carousel steps for
Stairway to Heaven Hell
Round 1
- Stairbarrow with partner
Flapjack
Round 2
- Partner Carry Up the Steps
Flapjack
Next Pearl is at the Shelter Picnic Tables
- Urkins x 10
- Dips x 10
- Step Ups x 10
- Durkins x 10
- Box Jump x 5
Repeato
- Urkins x 5
- Dips x 5
- Step Ups x 5
- Durkins x 5
- Box Jump x 5
Run Back to the stone circle
Circle up for…
Mary:
Dealer’s Choice till we ran out of time
Low Slow Flutter
Russian Hammer
Freddy Mercury
Hello Dolly
World War II Sit Up
Homer To Marge
Announcements:
Extended Ruck Next Saturday in the Churham area 0300 till 0700 then stay for Thin Blue Line See Singlewide for more info.
Excalibur in Knightdale Thursdays 5:45-6:30 Come out and see Moonshine and Floppy
Prayer Concerns:
Yosef’s wife is on RV duty with the kids for the next couple of weeks
BOM:
Yosef lead us in prayer.
NMS:
You guys smoked me this morning! I was ready to call it after the picnic table portion. Thank you for taking up the slack at mary and pushing us all onward. Iron Sharpens Iron!!!
