34 PAX posted at Urban Jungle on a balmy Ash Wednesday to dispel recent suggestion by (outgoing) site Q that UJ is soft. High pace/multi-rep work-out ensued, strong work by all PAX.
The THANG:
Run to Chuey’s @ North Hills amphitheater
Warm-ups: SSH 20x; Imperial Walkers 15x: Good Mornings 15x
Line of Pain:
Merkins 15x. HOLD IT; Mountain Climbers 15x. HOLD IT; Diamond-Merkins 15x HOLD IT
Plank-Jacks 15x. HOLD IT; Wide-grip Merkins 15x HOLD IT; Plank – left arm/right arm high
Bear-crawl Tunnel to end of the street
The Raccoon: bear-crawl around edge of stage at amphitheater
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 CapTrust building: Partner-up
Partner 1 runs up the ramps – Partner 2 climbs stairs to top and then starts to descend – 5 Purpees (partner burpees, aka Bropees) when meet – then descend – 10 partner merkins at bottom
Run back to JC Penny’s parking lot:
Balls-to-the-Wall (3 sets): 10-count; 5 merkins; 10-count
COT: Box-cutters 20x; 6-inch leg hold for 5-count @ circle; Have a Nice Day.
Count-off and name-o-rama
Announcements: The Mule on Saturday (5-year anniversary of F3 Raleigh)
Continued prayers for Yoda and his Neighbor-2-Neighbor family for their devastating loss
Geddy took us out with inspirational prayer . Be present and be kind.
Always an honor to lead. L/A
