Early sunrise cast light across Williams Park as 12 PAX posted to start their weeks right. Like a good 80’s sitcom that catches fire and gets slotted for an extra week, today’s workout was a compilation of a series of new(ish) exercises from other Qs from this Spring. Think of it as an @F3Raleigh version of the Clip Show.
Warm-up:
25 SSHs
15 Good mornings
20 Windmills
20 Merkins
20 Mountain Climbers
The Thang:
Indian run 1.5 times around the paved track and on to the gravel track where the PAX partnered up. Partner 1 ran the gravel track whilst Partner 2 Merkin AMPRAP, flapjack.
Repeat with Squats
Repeat with LBCs
Plank until the last of us (read: YHC) joined at the point and place of beginning.
Mosey to the lower parking lot for a set of 11s: Burpees and Star Jumps.
25 LBCs for dessert.
Mosey to All North Raleigh Concrete Tennis Club at Williams Park for a battle of inverted Wills. Papercut declined credit for inspiring this one, but I stole it from him, so he’s the Muse as far as this reporter is concerned.
The PAX BTTW until the last man dropped his feet, those who dropped earlier (read: YHC) bear crawled until Mayhem got bored and decided to do something else.
Mosey to rockpile for wheel of PAX:
10 Curls
10 Presses
10 Extensions
10 Rows
Rotate around rocks, repeat-o.
Mosey to the pitch for a Shaggy-esque partner sprints.
Two lines formed at the endline of the soccer field, pair #1 sprinted the distance and pair #2 started with #1 reached midfield. One round trip and a one-way return.
Circle for Mary:
20 LBCs
20 Reverse LBCs
ENDEX.
Prayers were shared for Pygmy and Papercut’s 2.0s on spiritual and service retreats in the mountains.
