24 Pax, 24 Degrees.
All exercises in cadence unless otherwise specified.
Extra credit (Shaggy/ yoyo)- Jog to the rocks- 15x Low Curl – HOLD (10 count) – 20x High Curl HOLD (10 count). Rock Merkins R 6x, L 6x. Full Curl 20x Hold (10 count) Jog back to the PAX.
Regular workout: Warm up: Mountain Climber 20x, Good Morning 10x, Windmill 10x, Sir Fazio Arm Circles 10x, Reverse 10x. Jog to the stairs to start the circuit…
15x Merkins OYO, up the stairs, Polar Bear Crawl 40 yards (snow = added difficulty), 7x Scissor Jumps OYO. Down the opposite stairs. 10x jumps ups OYO on the waist high median wall. Jog to first set of stairs. Repeat.
15x Hindu Merkins OYO, up the stairs, Lunge Walk 40 yards, 14x Shoulder Annihilators. Down the opposite stairs. 10x Derkins OYO on the waist high median wall. Jog to first set of stairs. Repeat.
15x Wide Grip Merkins OYO, up the stairs, Polar Bear Crawl 40 yards (snow = added difficulty), 7x Scissor Jumps OYO. Down the opposite stairs. 10x jumps ups OYO on the waist high median wall. Jog to first set of stairs. Repeat – although on the second round this time 15x Jump Ups OYO.
10x Hindu Merkins OYO, 10x Wide Grip Merkins OYO, 10x Drydocks OYO, 10x Diamond Merkins OYO
Merry- 30x Low Windshield Wipers, 30x WW2 Sit ups, 15x Russian Hammers.
Moleskin- New workouts Wednesday in Brier Creek, Monday at Williams Park & Saturday at the healing place (start at Pullen). See me if you want in on Raleigh Rescue Mission workout to be starting at Moore Square.
Prayers for Orwell’s cousin & Mother, Praise for the good report from Fault’s cousin and his tumor (it’s operable).
