Posted on Behalf of Bret Michaels
We had a strong showing of the PAX at Mutiny. Peak Week, returned to the gloom after some absence (Kotters!). Key West, who moved to the Quay in January, found a moment of free time from the new baby. Krusty the Clown lives in the Quay, but has been attending Raleigh beatdowns. Hopefully, he felt some pain this morning. Our regulars were there as well. Bret Michaels, as Q; Vaseline, a solid attender; Spit Valve, who comes all the from Buies Creek, and YHC, Howard.
Warm up run around the soccer field. Back the parking lot for SSH x 20, Mountain Climbers x 15, Imperial Walkers x 15, and Fazio Arm Circles x 8 x 8.
Mosey over to the tennis courts for the Dirty Thirty. Three rounds with (on your own) 10 reps of Burpees, Merkins (round 1 regular: round 2 wide grip: round 3 military), LBCs, Squats, SSH and Turning Star Jumps.
Hustle over to the Stop sign for Sprints. Sprint (or as quickly as you can) 120 yards to the end of the parking lot then perform 15 cadence count of an exercise. WWII Sit Ups, Freddy Mercurys, Russian Hammers, and Froggys.
Slide over to the Pavilion for a descending ladder of dips and step ups left leg, then right leg. Round 1 do 15. Round 2 do 10. Round 3 do 5. At least that was the plan. The Q has a tendency to do a s-l-o-w cadence count, so most of us had done 20 dips by the time we hit 5. He sped up the last ten. And we only did counted to 5 for dips in rounds 2 and 3.
We made it back to the track for a 1/2 mile Indian Run and a ¼ mile cool down.
Prayers for Dufresne.
Don’t forget the Anniversary workout on March 1 at Pullen Park.