VSF planted for PAX of 20 under the moonlight in North Hills Park. This AO turns 4 years old next month, the 1st Monday workout option in F3 Raleigh and the first workout in the “North Hills” area as well. Feels like a long time ago, but not that long just the same.
The Thang:
Run to back of the park: SSH x 11, Mountain Climber x 11, Imperial Walker x 11, Merkin x 11, Good Morning x 11
Set of 11s (CCD & Squat Jumps) Run the horseshoe around the island for each stop. Plank sets till all done.
Set of 11st (Monkey Humpers & Squats)
Set of 11s (Merkins & Plank Jacks) stationary
Set of 11s (Spiderman Merkins & Standard Merkins) Running the horseshoe. AMRAP Squat Jumps till all done.
Set of 11s (LBCs & Dying Cockroach)
Run to front lot, AMRAP Merkins till all line up.
Sprint to the end 2xs with AMRAP Merkins till all in…..1 last sprint to the front
COT with prayer by Cotton
Q.O.D. : “Once values are set, making decisions becomes easy.” – Roy Disney
-Set was inspired by a famous scene in the cult classic Spinal Tap. For the #hatehate category PAX who don’t know what I’m talking about, go to Netflix and thank me later.
–Sign up for the Pig Pickin’ this Saturday October 22nd at the North Hills Club Pavilion 4-9pm….M’s and shorties are welcome. Use link under announcements. As importantly, please pay if you plan to attend!
–Sign up for the 3rd F Dinner November 3rd at Christ our King Church, 6-7:30pm.
-Prayers for Elmer Fudd’s relative, families still dealing with the aftermath of Hurricane Matthew, and for communities in general.
