Thanks to the push from @bluecrush, 3 pax pushed off into the Late Night 15 minutes early for a little extra credit. We would later be joined by 10 more to round out an even 13 for today’s beatdown. Co-site Q @wendellgee was conspicuously absent due to an apparent deficiency in alarm clock proficiency.
THE THANG
(Extra Credit)
- Brisk mosey down Oxford – left on Anderson – left on Overbrook back down to to Oxford – halt
- 1 burpee – 2 merkins – 3 squats – sprint up hill and jog back down
- 2 burpees – 4 merkins – 6 squats – sprint up hill and jog back down
- 3 burpees – 6 merkins – 9 squats – sprint up hill and jog back down
- 4 burpees – 8 merkins – 12 squats – sprint up hill and jog back down
- 5 burpees – 10 merkins – 15 squats – sprint up hill and jog back down
- Mosey back to start
Regular Launch
- Warmup COP: SSH-20x – Good Mornings-10x – Prisoner Squats-10x – Windmills-10x – Mountain Climbers-20x – Merkins-10x
- Mosey up greenway to parking lot by car dealership
- 10 Rounds with Tyson:
- Star Jumps
- Wide Grip Merkins
- High knee jumps
- Dry Docks
- Single Leg Burpees
- Diamond Merkins
- Alternating Jump Lunge
- Standard Merkins
- Squats
- LBCs
- Mosey over to picnic shelter at Kiwanis park
- 5x each: Single Leg Squat (R) – Derkin – Single Leg Squat (L) – Incline Merkin
- 10x each: Single Leg Squat (R) – Derkin – Single Leg Squat (L) – Incline Merkin
- 15x each: Single Leg Squat (R) – Derkin – Single Leg Squat (L) – Incline Merkin
- Mosey back to start
- Alternating Oblique Crunch 40x
COT
BOM – taken out gracefully by @linda
NAKED MOLEKSIN
- 3 year anny convergence tomorrow @pullen – no other Raleigh workouts tomorrow – starts @0645 – double down opp @0600
- March 14 – need a crew to Q workout for @f3crossbones in Greenville, NC
- MUD RUN on April 11 – sign up: https://www.eventbrite.com/e/f3-spring-mud-run-2015-f3-only-tickets-15859319652
- Prayers spoken and un – particularly for a family whose home burnt down recently
