17 PAX braved the humidity and holiday traffic to post at Zero Hour for a Labor Day convergence.  We welcomed our Charlotte vistor My Sharona, we said our hellos in the parking lot, covered the legal stuff and took off behind YHC for the ball field.

The Thang (Kanye)

Warmup

  • SSH x20
  • Good Mornings x10 (late comers Maize, Costco and Lamp showed up around here.  We’ll still give them credit for today)
  • Windmills x10
  • Merkins x15
  • Mountain Climbers x20
  • Fazio x10
  • Reverse Fazio x10

The Sandy Beast
So the original intention was to do the beast on the volleyball courts.  There are 4 courts so tag 3 on the way down and 3 back for your 6 stops.  Costco was in the lead and did 7 stops so we just went with it.  Thanks Costco!

  • Jog to each court, Jump Squats x6
  • Balls to the Wall x10
  • Jog to each court, Merkins x6
  • Balls to the Wall x10
  • Karaoke to each court, Mike Tysons x6
  • Balls to the Wall x10
  • Jog to each Court, Dry Docks x6
  • Balls to the Wall x10
  • Bunny Hop to each Court, Squat x6
  • Balls to the Wall x10
  • Jog to the far end (no stops), Burpees x10
  • Jog back, Burpees x10

Now that sand is pretty much everywhere, we did a couple ten counts and handed the torch to Hush Puppy.

Tha Thang (Hush Puppy):

Mosey over to the bleacher steps

Round 1

  • Dips x 20
  • Derkins x10
  • L/R Stepups x25

Round 2

  • Dips x 15
  • Derkins x10
  • L/R Stepups x20

Round 3

  • Dips x 10
  • Erkins x 10
  • L/R Stepups x20

Mosey back up to the parking lot for partner carry and zoo walk

Round 1

  • Partner 1 carry across the lot, Merkins x10
  • Flapjack; Partner 2 carry back to starting line, Merkins x10

Round 2

  • Partner 1 carry across the lot, Star Jumps x5
  • Flapjack; Partner 2 carry back to starting line, Star Jumps x5

Round 3

  • Partner 1 carry across the lot, Squats x10
  • Flapjack; Partner 2 carry back to starting line, Squats x10

Round 4

  • Bear crawl across lot
  • Bear crawl back to start
  • LBCs x25

Round 5

  • Duck walk to middle street light
  • Crab walk to the far street light
  • Box cutters x25
  • Duck walk to middle street light
  • Crab walk back to beginning

Round 6

  • Gorilla walk to middle street light
  • Lunge walk to the far street light
  • Rosalitas x25
  • Gorilla walk to middle street light
  • Lunge walk back
  • Homer to Marges x25

COT

Annoucements: 9/11 Run at Crabtree. Workout will start at 05:30. Mud Run is still open. F3Raleigh has a bus if you need transportation. Happy Hour on the 18th at the Boylan Bridge Brew Pub. Tclaps to My Sharona for surviving a Raleigh Workout!

Prayers for Picante and his family. Prayers for Kujo on the loss of his mother. Prayers for Hush Puppy’s family. Prayers for everyone traveling this weekend. Prayers for our brothers running the BRR next weekend.

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