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!
