A light rain and the departing Blitzers welcomed 8 PAX to F3 Raleigh’s only Wednesday outdoor workout.
The Thang:
Jog to the upper field for warm up:
SSH x 30; imperial walkers x 20; standard merkins x 20; sir fazio arm circles x 20; good mornings x 20; windmills x 20; burpees x 20.
Jog to picnic shelter for sixes and elevens:
sixes – (in shelter) pull ups and jump ups 5-1, 4-2, 3-3, etc.
elevens – (at stone circle) alternating decline and incline merkins and single leg squats.
sixes – (in shelter) pull ups and jump ups
jog to upper field for modified beast:
modfied beast with 5 total stops for exercises covering full length of upper field, six total laps. exercises: standard merkins, prisoner squats, carolina dry docks, lunges, LBCs, burpees.
jog to picnic shelter for dog leg to the left:
10 dips, run dog leg to the left, 5 single leg burpees, return to shelter. 3 times through.
jog to house of cats for mary: LBCs, WWII sit ups, heels to heaven.
COT
– welcome to MiniMe from Charlotte and FNG Patina from Youngsville. Hope to have you both back soon.
– no Pullen workout Saturday 4/12, the the Arena will still meet at Pullen and proceed.
