8 PAX made it out to the greatest workout known to Southern Wake County for this week’s installment of Ground N Pound.  After a quick look around the AO courtesy of Mr. Hand, YHC decided upon the following:

Jog through a parking lot, behind a building, around a playground and down to another parking lot.

Standard issue warm up: SSH x 20, Good Morning x 20, Windmills x 20, Imperial Walkers x 20.

Partner up at the bottom of the slightly inclined parking lot.  Partner 1 runs to top of lot and back. Partner 2 does AMRAP of called exercise.  Keep count as a team until the designated number of reps is completed.  Exercises/counts were burpees x 60, squats x 200, merkins x 120, WWII x 100.

Recover on the jog up to the playground.  Conveniently, there was a set of 8 swings.  After flipping the swing over the bar once for proper height adjustment, put your feet into the swing in plank position and leg crunch x 20, then lateral rows x 10.  Repeato for a total of 3 sets.

Short jog over to a set of picnic tables for a rapid paced Chong Li Special.  Derkin x 12, dip x 12, irkin x 12.  Repeat at 8 reps, then 4 reps.

Jog almost all the way back to where we started.  Four corners are identified in the parking lot.  Run to each corner, with 10x merkins at each.  With time running short, we did one more set of 4 corners, with 1 rep at each corner (burpee, squat, merkin, star jump).

Mary:  LBC x 25 and high slow flutter x 20.

COT.  New Mexico took us out.

-excellent AO for Ground N Pound.  T Claps to Mr. Hand for getting that site up and running.  If you haven’t been, go.

-Yo Yo has the Q next week at Ground N Pound.  It’ll be a little less intense than this week’s set and that’s OK.

-new workout coming soon to Garner.  Location disclosed but unknown to YHC.  Speak to the Hand if you have questions.

-3rd Anniv. of F3 Raleigh workout at Pullen on Saturday.  Extra credit starts at 6:00 with Howard.  Main event is 6:45.  Be there.

-Pleasure to lead, as always.