The pax of SouthWake have made Ground N’ Pound a usual stop and invited YHC to explore the AO with them this am by taking a Q. YHC obliged and along with 5 other faithful, set out on a tour of Wake Christian campus.
Mosey to far side of school for warm up
SSH x 25
Good Morning x 20
Std Merkins 8 count
1 legged Merkins 4 count each leg
Mosey to large parking lot
Modified Beast w/ 4 stops, 10 exercises at each stop
-Hand Release Merkin
Mosey to football field steps
Partner up / 1 set of partners wheelbarrow up stairs then tags out with one of the other two waiting.
2 sets of partners in waiting doe AMRAP of called exercise until wheelbarrow completed
Continue until each pax has wheelbarrowed twice
Mosey to the tables at the playground
11’s w/ Dips & Derkins
Head down to the street alongside for CWA for 2 sets of down and back wind sprints
25 Flutter Kicks
Prayers for Pergo’s family members and Pergo in his last few days of freedom.
Thanks for the invitation to Q this morning, Great site and great group