Nothing fancy today, mostly just running and rock-lifting, but thanks to all 11 PAX for pushing each other at a quick pace and with plenty of reps to make this a tough workout. No FNGs and weather didn’t require much warming up, so a brief disclaimer and we’re on our way.
Warm-up (throughout this BB, all numbers are 4-counts and to the best of YHC’s recollection)
Run past the playground and down the path towards the back of the park to the rocks.
Mountain climbers x 25
Sir Fazio arm circles x 12 forward, then x 15 (YHC briefly spaced out) reverse
Windmills x 15
The Thang
Grab a rock (all the rock-work was four-counts too) and circle up.
Curls x 20, Tricep extensions x 20, Overhead Press x 20
Slide over to the rock to your right (it should be noted that Dabo had taken an extremely long time finding a rock; when I slid over to his rock, it became clear that effort was in successfully searching for the heaviest possible rock; after the curls, I grabbed another large rock instead, but it still represented a downsize from Dabo’s)
Curls x 10, tricep extensions x 10, overhead press x 10
Return the rocks, run the rest of the way down the path to Strickland, turn right and continue running up the hill, turn right on Barleymoor; circle up on the side street there for merkins x 25 and then sumo squats x 25 OYO
Run down to Davishire and then line up for an indian run the length of Davishire back past the park path entrance and to the end of the street; LBCs x 50 (I might be forgetting another exercise somewhere in here)
Run on the wooded trail over to the soccer field; gather there for Freddie Mercury’s x 25
Run down and grab a rock for
Squats x 15, bentover rows x 20
Step to the rock to your left for
Squats x 10, bentover rows x 15
Step to the rock to your left again for
Squats x 10, bentover rows x 10, curls x 10, triceps extension x 10, overhead press x 10
Return the rocks then run up the driveway and circle up for …
Mary
10 burpees OYO
Heels to heaven x 20
Homer to Marge x 20
COT
Name-o-rama
Announcements:
Next Friday, a new workout will launch in Hillsborough (reach out to Kanya if you’re not already on the email list of North Raleigh regulars)
Prayer Requests for:
Melamine’s wife’s grandfather passed away yesterday
CDC’s colleague — undergoing heart bypass surgery today
Wall-E’s daughter and family
Pothole’s brother (going through a separation) and family
Pink Slip’s parents (prostate surgery and broken kneecap, respectively)
And let’s continue to pray for Azul’s full recovery to issuing bootcamp beatdowns again.
Thanks to CDC for taking us out!
Thank you to all the PAX — it was a pleasure to lead a great group this morning; everyone worked really hard and pushed each other to a great pace and a lot of reps!
