17 PAX posted on a humid summer morn for a Floyd-style workout (ie little to no running, lots of reps). It was great to see two FNGs today. Gotta say, the Durham/Chapel Hill chapters are really taking off this year.
Warm-up
SSH x 20
Windmills x 10
LBAC x 20
Willie Mays Hayes x 10
Stretching
Run to rock pile and grab a medium to large rock. I think Riggs got the biggest rock and it would later haunt him.
The Thang: The Boss
We all know the Beast work-out, 6 reps, 6 stations, 6 sets. Well, here at Churham, we like to escalate things. Hence, “The Boss.” 10 reps, 10 stations, 10 sets. Then there is the Boss cone, an optional 11th station for those who get done with 100 reps and say “You know what, I’ll take 10 more!” Oh, and each station had to be completed in 2:30 minutes (except the last 2)
Set 1
SSH x 100 (110)
Set 2 (with rock)
Top Shelf bicep curls x 100 (110)
Set 3
Lunges x 100 (110)
Set 4 (with rock)
Tricep curls x 100 (110)
Set 5
Carolina Dry Docks x 100 (110)
Set 6 (with rock)
Air squats x 100 (110)
Set 7
LBCs x 100 (110) Optional bear crawl between cones
Set 8 (with rock)
Rows x 100 (110)
Set 9 (no time limit)
Merkins x 100 (110)
Set 10 Mary set (with rock, no time limit) Optional crab walk with rock between cones
Alternate 10 Russian Hammers and 10 WWII sit-ups
At Boss cone, do both 10 additional Russian Hammers and WWIIs
COT- Coco
Moleskin
Welcome FNGs Tinder and SwineLine (who’s name origin is too convoluted for me to explain)
Awesome job everyone. Keep coming during the week. We are seeing attendance records broken all the time.
Was hilarious when Woody broke his rock on during his crab walk.
Set
