A cool (?) 79 at the start.
Pax trickled in. We had lower numbers than usual. Catalyst Ring of Honor inductee, Steroid, celebrated his 6 year F3 anniversary by Qing Ambassador on the other side of town which likely drew a mass of Midtowners. At least I hope so…the other reason could be that I’m just not that well-liked.
Circled up for:
Warm-up
Imperial Walker x 15IC
Windmill x10IC
Fazio x10IC F/R
Mountain Climber x20IC
World’s Greatest Stretch
Thang
Fellowship run through parking lot down to the track area. Pick out a ditch rock and convene on the track
Side Straddle Hop x10IC
Rock Row x20
Overhead Press x15
Curl x10
Tricep Extension x10
Drop rocks and line up for Indian Run CCW around track
SSH x10, Row x20, Press x15, Curl x10, TricepExt x10 + Indian Run Lap CW
SSH x10, Row x20, Press x15, Curl x10, TricepExt x10 + Indian Run Lap CCW
SSH x10, Row x20, Press x15, Curl x10, TricepExt x10 + Indian Run Lap CW
SSH x10, Row x20, Press x15, Curl x10, TricepExt x10
Return rocks and fellowship run off campus, to Camelot, hang a right on Lassiter to the charming little deck behind First Citizens Center Bldg.
Starting at bottom and running the ramp all the way to the top. On the south end of the deck, perform 10 Hand-release Merkins and on every north end perform 10 Plank Jacks. Repeato until you reach the top.
Find a spot on the short wall.
People’s Chair x10IC
Quick Feet Wall Kicks x 10IC
Repeat both x15IC
then
Repeat both x20IC
Burpee quadruple broad jump across top of deck
On the return trip, Bear crawl half and backward bear crawl the other half.
Run back down the deck. Looking at the parking space numbers, perform a Star Jump every time you pass a number which ends in 3 until we arrive where we started.
Find a spot on the wall for
Balls to the Wall x 10
Quick Feet Wall Kicks x10IC
Repeat w/ x15IC
Repeat w/ x20IC
Fellowship run back to the (shaded) bank parking lot across from Carroll. Circle up for
Mary
Heel Touch Crunch x10IC
Freddie Mercury x10IC
Repeat w/ x15
Repeat w/ x20
5 Burpees OYO
COT
Duty Free took us out
