With marathon training in full swing for the upcoming Blue Ridge Relay, 3 PAX met early to get in a quick 2.25 mile run ahead of Ground N Pound this morning. Sprints up the hill on each loop were probably not the wisest of ideas, but we add a little crazy in the south Raleigh workouts.
After the run, 3 PAX ran back to the parking lot and found 2 additional PAX to round out our group for the morning. The collective group ran back to the hill for a warmup:
SSH x20
Good Mornings x20
Imp Walkers x20
Mtn Climbers x20
Merkins x10 followed by some plank work
Run to the field for a set of 11’s across the football field – Burpees and Squats. LBCs for the early finishers.
Over to the rock pile for: curls x15, shoulder press x 15 and tricep ext x15
then a lap down the parking lot and bear crawl back to your rock. Curls x10, shoulder press x10, tricep ext x10
Run over to the picnic tables and grab a bench for two sets of
dips x10, alternating step ups x10, Derkins x10
Run to the front practice field for Mary
Am Hammer x20, Freddie Mercs x20, 6″ hold for a ten count from each PAX and LBC’s x20
We welcomed Total Recall from Winston-Salem this morning, who this week found out that a baby girl will be joining his family in January. Prayers for the family as well as for Fluoride’s co-worker’s family. Total recall took us out.
