Where it all started for F3 Raleigh years ago, had a great farewell commemorative workout by 44 Pax including many old faces (and I do mean old too like Floppy Disk , Wendell G, and Big Sprawls).
Warm up with Rice Bag hill across the parking lot. 3 groups with the bottom group performing continuous mountain climbers. Middle group carried rice bags up the hill backwards to the top group who were doing planks. Switch at top and come down the rice bags above their heads until all 3 groups had fully rotated.
Circled up in the pullen yard while moving in a concentric circle for bear crawl and crawl bear followed by duck walk forward and backwards. Cadence merkins*10 and Sir Fazio arm circles *10.
Chainsaw rice bags carry up and down the stairwell by all 44 Pax working in unison clockwise and counterclockwise. Dropped the rice bag and hopped up the stairs.
Up the walkway with various lunge walk and crawl/bear/crawl with cadence 6 in leg hold until we reached the pavilion.
On benches various V-ups and homer simpson*10 and merkins *10. Followed by walk the rail for a cadence 10 count.
Ollie took us to the stadium for various exercises hopping up the stairs and cadence dips*10, urchins *10 and derkins *10. Followed by partner exercises in the baseball field. Each station escalated from 100 to 400 while the partner ran. Station 1- 100 squats , Station 2- 200 Flap jacks, Station 3 – 300 Mountain Climbers Station 4- 400 SSH
From there tennis court box exercises with bear crawl, lateral bear crawl and crawl/bear/crawl with intervening cadence WW2 sit-ups and reverse crunches.
Finale back at the Pullen grounds with Kettle Hell. Various stations starting with 80lb sandbag squats and bear crawl to each station for kettle bell swings from as light as 10lbs to 70lbs.
Guantanamo Burpees starting from one side and performing a burpee between each person until everyone had gone through.
COT and prayer. Last Pullen Workout on Saturday finished in Style. Thanks for everyone for making this memorable.
