Just another beautiful morning at one of Raleigh’s best AO’s. You couldn’t ask for better weather for a great workout.

EC for Tecumseh, Lipton and Ollie a pre-workout jaunt around NC State 3.7 miles

Warm Up:

  • 2 laps around the carousel
  • Side Straddle Hop X 20
  • Imperial Walker X 15
  • Good Morning X 15
  • Mountain Climber X 20
  • Sir Fazio Arm Circle Forward x 10
  • Sir Fazio Arm Circle Reverse x 10

The Thang:

Loop around the pond

Lap 1

  • Bear crawl across the double bridge and run to the next bridge and bear crawl

Lap 2

At the steps line up for…

  • Quick feet x 20
  • 3rd step Urkins x 15
  • Quick feet x 20
  • 2nd step Urkins x 15
  • Quick feet x 20
  • 1st step Urkins x 15

Backwards run across the double bridge

At the next set of steps line up for…

  • Bunny Hops x 10
  • Handrail Derkins x 10
  • Bunny Hops x 6
  • Handrail Derkins x 10
  • Bunny Hops x 3
  • Handrail Derkins x 10

Partner up at the carousel steps

Round 1

  • Partner 1 run up the steps to the octagonal picnic shelter and back
  • Partner 2 AMRep LBC’s

Flapjack

Round 2

  • Partner 1 run up the steps to the octagonal picnic shelter and back
  • Partner 2 AMRep Reverse LBC’s

12 days of Christmas Redux but with 10 pax and it’s Summer and were running between exercises… Whatever. Thanks go out to Riptide for this one!

It goes 1-burpee then run. Then 1-burpee 2-mercians then run. etc.etc.

  • 1 – Burpees
  • 2 – Mericans
  • 3 – Box Cutters
  • 4 – Carolina Dry Docks
  • 5 – Jump Lunges
  • 6 – Plank Jacks

 

Interludes

Lunge walk across the bridge on the way to the Rock Pile

  • Curls x 15
  • Tricep Extensions x 15
  • Shoulder Press x 15
  • Bent Over Row x 15

Repeat for 3 sets

Lunge walk back across the bridge

Run to the playground area

Partner 1

  • Bear Crawl, Gorilla Walk, Lunge Walk around the Circle

Partner 2

  • Low Slow Flutter x 10
  • WW2 Sit Up x 10

Repeat until Partner returns

Flapjack

Circle up for…

Mary:

  • 7 – Ski Ab’s x 10  – Done as Mary
  • 8 – Windmills x 10 – Done as Mary
  • 9 – Little Man Jumping Jacks x 10 – Done as Mary
  • 10 – Plank to Squats x 1 – Done as Mary <- Ran out of time!

Announcements:

  • Blue Ridge Relay
  • Go Ruck Custom
  • Spartan Sprint

Prayer Concerns:

  • Tecumseh
  • Howard
  • Hushpuppy
  • CK

BOM:

Tecumseh lead us in Prayer

NMS:

Looking back on my first Q’s and how nervous I versus how I felt and adapted today fills me with a sense of pride and confidence that I didn’t have prior. Thank you everyone for giving me an opportunity to step up and lead. Iron truly sharpens iron! AYE!

 

 

 

 

 

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