14 PAX came out for a Munson led beat down. They did not get that. They did get a Ron Mexican off the cuff workout. Heres what went down:
Warm up in the parking lot to see if Munson shows up late:
SSH x 20
Good Morning x 10
Mountain Climbers x 20
Still no Munson and no time to waste. Head to the rock pile, grab a rock that you will be traveling “a little bit” with and head to the bridge at the bottom of Shelley Road.
Curls x 20 – Shoulder Press x 20 – Bent Over Row x 20
Take your rock to the top of the hill and squat hold until all PAX arrive.
Curls x 20 – Shoulder Press x 20 – Bent Over Row x 20
Cross North Hills Drive drop your rock on for some speed hump repeats:
Run to the first speed hump and back – 20 flutter kicks w/ rock overhead
Run to second speed hump and back – 20 flutter kicks w/ rock overhead
Run to third speed hump and back – 20 LBC’s
Run to second speed hump and back – 20 LBC’s
Run to the first speed hump and back – Grab your rock and head down the hill under Shelly Road to the greenway, split into 2 groups
Group 1 runs to the first bridge 10 squats and runs back, group 2 rock curls – flapjack
Group 1 runs to the second bridge 10 derkins and runss back , group 2 rock press – flapjack
Group 1 runs to the first bridge 10 squats and runs back, group 2 bent over rows – flapjack
Return your rock and head back to the parking lot, no time for Mary
COT: F3 party sign up if you havent yet – you should already have / The Bull in Durham is this weekend / Haven House / sign up to Q – lots of open slots at all AOs
– Prayers for Rain Man and his Family
– ManRam prayed us out
