6 pax (including one UNC law student) stepped out into the frosty gloom and sent Duke’s East Campus off in style.
Warmup: run – SSH – good morning – arm circles – windmills – IWs
Mosey to the quad – jack webbs (10merkins, 1shoulder press, 9m, 2sp… 1merkin, 10 shoulder press)
Railing “lil jons” followed by walking lunges
Mosey to the PAINground – partner up – sets of 3 pull-ups – alternate until the group can’t do any more – assist as needed
Mosey to YHC’s car for some music – bass on 10, volume on 30
song #1 – I’m sexy and I know it (LMFAO) – air squats x10, left squats x10, right squats x10, squat jumps x10 – AMRAP until song is over
song #2 – Basscannon (Bassnectar) – left arm stagger merkins x10, right arm stagger merkins x10, regular merkins x10, diamond merkins x10, AMRAP until song is over
song #3 – Forever Young (Lil Wayne/Eminem remix) – plank city – every variety imaginable
Mosey back to the quad – walking lunges – EastSide Boyz on the railing
People’s chair, 10 count around the circle
Off to wimbledon – 2 circuits
#1 – balls to the wall while 2 pax run to the other end of the courts and back, switch until all 6 have run
#2 – 10 squat jumps, first court and back sprint, 10 dan jansens, second court and back sprint, 10 jump lunges, third court and back sprint, 10 squat jumps
RING OF FIRE MARY STYLE
2 laps around the circle while dealers choice exercise – russian hammers, freddie mercurys, WW2s, alternating V-ups, LBCs… something else
COT
Moleskin
– We’re looking forward to starting out in our new location next week – we invite everyone to support the re-launch of Durham/Chapel Hill’s Saturday workout “Thin Blue Line”
– Doing air squats with a little hip thrust at the end to “sexy and i know it” in the middle of a quiet neighborhood on a saturday morning is both embarassing and awesome… real man maker
– According to Big Love, there is a difference between “I hate you more and more every day” and “I like you less and less every day” – apparently hate more and more is more positive? I defer to him
