3 of Durham’s finest got their buns out of bed and on top of a parking deck before 5am to start their day off right..

Yog, Leg stretches, Side Shuffles, Arm Stretches, SSH, slow merkins

The beast – 4 cones, 10 yards apart – 6 reps at 6 stations for 6 rounds
1) Alternating jump lunges with duck walk
2) Merkins with running
3) Air squats with side shuffle
4) Carolina drydocks with backwards running
5) Snowboarders with high knees
6) Leg up merkins with butt kickers

Yog, Leg stretches, Yog, Arm Stretches
Dips/plank/skydiver circuit


I’m no longer sad to say that I missed the Beast the first 2 times it was in Durham
Duck walk and jump lunges were a bad combination to start with
Each pair = 1, not each leg… we did 6, not 12
We all hope that Floyd isn’t ruining the last 6 months of F3 work down in Aruba… hopefully the M notices though

0 Replies to “The Beast Returns”

  • One PAX off in a distant land got up and went out at the not so gloomy (and quite lovely, actually) morning for his dose of pain.

    Warm up
    Treadmill x 10 minutes carrying 2 5kg weights
    Bicycle interval course x 10 minutes

    The Thang:
    Total mashup of excercises:
    10 bench presses (115 pounds)
    10 mountain climbers
    30 LBCs
    10 Carolina dry docks
    Repeat 2 more times

    10 pull ups
    10 triceps
    Repeat 2 more times

    10 leg presses
    10 top shelves
    Repeat 2 more times

    Off to the row machine for 10 minutes

    Low flutters
    Russian Hammers
    Heels to Heaven
    Bows and Toes

    I introduced myself to myself.

    It is very nice down here. See you all next week.

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