Five injured guys showed up under the blue lights of the North Hills Amphitheater to get their work in on another beautiful Wednesday morning in the state capital.
Warm Up:
SSH, Sir Fazio arm circles, good mornings, standard merkins, windmills, LBCs, high slow flutters. King David kicks, moving quad stretch, moving hamstring stretch.
The Thang:
Karaoke half way up from amphitheater to Chuys, 10 burpess, karaoke the rest of the way to Chuys, bear crawl back down to the amphithater, alternating left right step ups x 20 on the bench. Repeat a total of four times through.
Chong Li Special: 15 / 12 / 10. Super derkins, prisoner squats, dips, calf raises.
Karaoke half way up from amphitheater to Chuys, 10 burpess, karaoke the rest of the way to Chuys.
Parallel bar traverse up and around to Chuys deck, plank-o-rama, parallel bar traverse back down, plank-o-rama.
4 Minutes of Mary – LBCs, Russian hammers, rosalitas, alternating oblique crunch.
Jack Webb to 10.
COT
RSVP to the F3 Raleigh Christmas Party, Dec. 22, Tylers Tap Room.
New Years Day Convergence at Ball Bearings (Fletcher Park) 7:00 am.
