It was hot and humid but that didn’t stop a few from South Wake. Calling this one the ‘tour de womble’ as we made use of MUCH of the land within the park which made for little time for breaks. Met at 1900 hours, disclaimer said to FNG and workout went as such:
Jog to open field by baseball parking lot for warmup.
Warm Up:
- Imperial Walkers (10) IC
- Hillbillies (10) IC
- Mountain Climbers (20) IC
- Plank Jacks (20) IC
- Burpees / SSH – Ring of fire (each Pax does 5 burpees one at a time while remaining continue SSH)
Recover on the run to playground / monkey bars for a little Morning Call where Pax split up into two groups. Each group would send one pax to monkey bars for either 5 or 10 pull-ups while his group did one merkin for each pull-up.
Recover on the run to the ampitheater for some fun that consisted of:
- B2W slide on side wall (moving from right to left), Crab Walk along length of back wall and B2W slide down other side wall
- Using ledge at front of ampitheater: The Dip (15) IC, Box Jumps (15) OYOY
- Repeat each for reps of 11
- Repeat each for reps of 6
- B2W slide on side wall (moving from left to right), Crab Walk along length of back wall and B2W slide down other side wall
Recover on the run to the open field for Chilly Broad Jumps. Each pax worked through rotation 2x.
Recover on the run to the white picket fence along the street side of Stinson for 10 Derkins (IC) at each of the three levels.
(Very brief water break. Thank you go Lip Sync who brought a cooler full of water!)
We then headed over to the lower soccer field across Stinson and found ourselves at the steep hill for the 11’s which consisted of: Bottom of the hill – 10 burpees, run to top of the hill and do 1 star jump. Continue this as we work down in burpees and up in star jumps always totaling 11 for each exercise. After about 13 minutes of this, we ran out of time. Audible called to recover on the run back to starting point for Mary.
Mary:
- WWII (20) IC
- Freddy Mercury (20) IC
- Diamond Merkins (20) IC
Announcements:
- Reminders for Gift to Give opportunities. Check FB page for more information
- Reminder that this Saturday is the Derek Davis 5k
- Emeril needs medals from previous races for Medals4Mettle:
About Medals4Mettle (M4M) is a non-profit organization that facilitates the gifting of marathon, half marathon, and triathlon finishers’ medals. Runners from around the world give their hard earned medals to Medals4Mettle. Our worldwide network of physicians and volunteers then awards these medals attached to a Medals4Mettle ribbon to children and adults fighting debilitating illnesses who might not be able to run a race, but are in a race of their own just to continue to live their life. It is in honor of this mettle and courage in bravely facing these challenges that they are awarded a medal. If you have spare medals, please contact Emeril.
Prayer Requests:
- Brandon (F3 Mr. Wolf)
- Sully’s new born
- Stark’s move from NC to AZ and house sale
- Aquaman’s friend
Gentlemen – it is an honor to get to work with you and (on occasion) lead. Last night was difficult, not only the workout but the conditions. It’s unbelievably encouraging and motivating to watch how hard everyone works.
Thank you!
-Butt Joint
