15 PAX met in the gloom on Monday, February 13 for an old skool Zero Hour beat-down, visiting all of the unique aspects of the site that make Jaycee Park such a great AO.
Side-Shuffle Hop 20x; Imperial Walkers 20x; Good Mornings 15x; Nipplers 20x
Run down to bottom of the hill behind the buildings for Set of 7’s:
1 hand-release merkin, climb Mulch Mountain, 6 burpees, circle back through parking lot to bottom
2 hand-release merkins, climb Mulch Mountain, 5 burpees, circle back through parking lot to bottom
3 hand-release merkins, climb Mulch Mountain, 4 burpees, circle back through parking lot to bottom
4 hand-release merkins, climb Mulch Mountain, 3 burpees, circle back through parking lot to bottom
5 hand-release merkins, climb Mulch Mountain, 2 burpees, circle back through parking lot to bottom
6 hand-release merkins, climb Mulch Mountain, 1 burpee – squat hold until all PAX finish
Plank-o-rama
Run to concrete steps by softball field:
Irkins 20x; Dips 20x;LeBrons to top of stairs
Decline mountain-climbers 10x; Derkins 10x
Repeato
Run to side parking lot to orange cones for The Football Field:
10 yard-line: 10 burpees
20 yard-line: 20 star-jumps
30 yard-line: 30 squats
40 yard-line: 40 LBCs
50 yard-line: 50 merkins
40 yard-line: 40 LBCs
30 yard-line: 30 squats
20 yard-line: 20 star-jumps
10 yard-line: 10 burpees
Run to sand-pits and partner-up:
Partner 1 sprint to end of courts and back while partner 2 People’s Chair; flap-jack
Partner 1 bear-crawl to middle of courts and run back while partner 2 People’s Chair; flap-jack
Partner 1 sprint to end of courts and back while partner 2 People’s Chair; flap-jack
Balls-to-the-Wall 20x count; hold it; 10x count
Partner 1 sprint to end of courts and back while partner 2 People’s Chair; flap-jack
Partners wheel-barrow to end of courts, flap-jacking in the middle
Circle-up for COT:
Box-cutters 20x
Have a Nice Day – think of something kind to say to your wife, kids or loved ones
Announcements: Sign-up for the F3 Raleigh 5th Anniversary Mule on March 4
Yoda took us out with meaningful prayer – be present, extend a hand, make space for others
Always a privilege to lead – thank you for every single one of my F3 brothers. L/A
