Another beautiful morning at one of Raleigh’s best AO’s. With everyone assembled there was nothing to it but to do it.
Warm Up:
- 1 x Lap around the Pond
Circle up for…
- 20 x SSH
- 10 x IW’s
- 10 x GM’s
- 10 x WM’s
- 10 x Sir Fazio Arm Circle’s F
- 10 x Sir Fazio Arm Circle’s R
The Thang:
Go another lap around the pond with stops for…
At the curved steps line up for
- 20 x Quick Feet
- 20 x Plank Jacks
Repeato x 2
- Lunge Walk across Bridge 1
At Goose Poop Island…
Jack Webb 1 x 4
- Pull Up’s 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 <—I hate pull ups. So let’s do some.
- Squats 4, 8, 12, 16, 20, 24, 20, 16, 12, 8, 4
- Reverse Lunge Walk across Bridge 2
At the next set of curved steps line up for
- 20 x Quick Feet
- 20 x Mountain Climbers
Repeato x 2
At the Carousel Steps…
- Two Legged single stair Bunny hops to the tops then walk back down
- Two Legged double stair bunny hops to the tops then walk back down
- Single legged single stair hops to the tops alternating legs as needed.
Up to the shelter and find a picnic table for
- 10 x U’rcan Man Makers (cadence count on this is a work in progress)
- 10 x Dips
- 10 x V-Up’s <—Thanks T
- 10 x In and Out’s <Double Thanks T
Repeato x 1
Through the half pipe up to the tennis court rock pile.
Pick a winner for…
- 10 x Curls then 6 and 5
- 5 x squats only once
- 10 x tricep extensions then 6 and 5
- 5 x squats only once
- 10 x shoulder presses then 6 and 5
- 10 x bent over rows then 6 and 5
Return the rocks to the exact spot you got them from
Mosey over to the tennis court
Line up for…
- Doubles lines Suicides
- Peoples Chair for a 5 count down the line
Repeato
Run down to the stone circle for…
Mary:
- 10 x American Hammers
- 10 x Flutter Kicks
- 6″ leg holds x 6 count all around
Announcements:
- Goruck in 1 week!
- F3 Christmas Party!
- Q School incoming!
BOM:
- Skyline lead us in prayer
NMS:
Nervously looking forward to the GoRuck!
We got through a work out with no bear crawls or burpee’s !?
