The second sub-25 degree day of the week kept all but the foolhardy in their fart sacks. But, 9 showed up at 0515a for a pre-run of just under 3 miles, and 6 more joined us for a total of 15 at Fletcher Park for the original Raleigh Wednesday workout.
Jog to the upper parking lot
Warm-up circle
- SSH x 20
- Good Mornings x 16
- Imperial Walkers x 20
- Mtn Climbers x 16
- ‘Mericans x 20
Mosey Down to the Stone Circle
- One leg lunge x 10 each leg
- Dips x 20
- Pistol Squats x 10 each leg
- Decline pushups
- Step-up, knee-up x 10 each leg
- incline pushups
- REPEATO
Recover on the Jog to the House of Cats
- People’s Chair
- Balls to the Wall progression
- Standard
- Walk hands out to Plank with feet remaining on the wall
- 5 x Mericans
- Walk hands back to Balls to the Wall
- 5 x Australian Mountain Climbers
- People’s Chair
- REPEATO
Jack Webbs – 1:4 x 8
Mosey to Hamburger Hill for 3 laps of duck walk across, Bear crawl down the Hill, crab walk across, bear walk up,
6-minutes of Mary
- LBC x 50
- Low-slow flutter x 20
- Low plank hold x 20
- Russian Hammers x 20
- Crunchy Frog x 10
- 6-inch leg hold – 5 count around the circle
