On a day when most PAX were resting up before the big Ruck, 10 men found their way to Pullen park. Pullen, the original home of F3 in Raleigh, offers a lot of terrain- sadly today we would just hit a few spots and just do hard work.
Warmup:
run to cat circle up and down stairs
25 merkins in large gazebo
3x 20 jump ups with squat hold
run to rock pile:
long hold overhead
20x tricep extensions
20x bicept curls
partner up for jailbird relay:
2 rocks- partner 1 carries them to the far tree, partner 2 does exercise
then partner 2 retrieves both rocks while partner 1 does exercise
exercises were- plank, burpees, plank, WWII, superman jacks
circle up with rocks for:
medium hold overhead
15x tricep extensions
15x bicept curls
run to parking deck for 11’s on the stairwell:
burpees at the top, WWII at the bottom
run back to parking lot for speed mary around the circle, 10 counts each:
lbc
merican hammer
J-lo
dying cockroach
shoulder taps
ankle biters
imperial walkers
low slow flutter
box cutters
homer to marge
We ended with a COT. The group who posted kept moving and kept the mumble chatter to a minimum. tclaps to all who pushed hard and didn’t give up.
