6 PAX (1 FNG) rolled into a brisk 31 degree morning at North Cary Park.  Lots of good energy, men wearing tights, and looking to tackle whatever CK has in store.

The goal today was an AMRAP, we did it on the Iron Mountain trail (that is CK’s name for this trail) which is a .12 mile 90 foot elevation gain hill.  90ft is a lot, in fact it is enough to challenge what people at North Hills grumble about.

The Thang:

Warmup:
Good Mornings x10
Imperial Walkers x15

Run to the greenway overlook:
Squats x15
Fazio Arm Circles 2×8
dips x20

Run to the greenway, and over to the Iron Mountain Trail.

AMRAP 15 minutes:
run to the top, 3 burpees, 10 LBC
run to the bottom, 3 burpees, 10 LBC

We all did either 6 or 7 reps and finished in 16:20

Jog back to the greenway overlook:
6″ leg hold  10 count around the circle
High Slow Flutter x20
High plank hold x10
low plank hold x10
chilcut x10

Work up the 5 flights of stairs:
calf raises 5, 10, 15, 20 – incrementing each flight
squat hold at the top

Dealers choice per lightpole:
Cee-Lo – 40yd sprint, Freddy Mercury x20
Fanny Pack – 40yd backwards run, slalom hops x20
Jonah – 40yd high knee skip, WWII situps x20
Howard – 40yd Bear Crawl, Windshield Wipers x20
Burt – 40yd jog, Merkins x20

Jog to the parking lot for COT

tclaps to the PAX for keeping high energy as we muscled through an almost non stop workout
welcome Fanny Pack to F3- Keep an eye out for this guy!
Howard led us in a closing prayer.

0 Replies to “old man rapper strong”

Leave a Reply