Great group of a bakers dozen gathered at The Crick to engage in some physical activity (understatement).  A huge shout out to the group of PAX who did 6 hours of training for the Triangle GoRuck event immediately before this workout.  WOW!  That’s STRONG men. (Candlestick, Kanye, Nickleback, Berkinstock, Floppy, Bob Ross, Ventura) Very impressive.

Shared Q responsibilities went from Three Doors Down to The Situation and then to OFlex.

Warm Up:

  • Run around the athletic fields

Warm Up Exercises:

  • SSH (x25)
  • Good Mornings (x15)
  • Windmill (x15)
  • Sir Fazio Arm Circles (x10 each way)
  • Peter Parkers (x15)
  • Sumo Squats (x15)
  • Morning Wood (x10)

Event 1:

  • Run 100 yards 10 SSHs
  • Run 100 yards (partner up and 10 sqwerkins each partner 20 total)
  • Run 100 yards 10 LBCs
  • Run 100 yards 10 Surfer Merkins
  • Run 100 yards 10 starjumps
  • Run 100 yards 10 Worst Merkin Evers

Event 2: (Turned it over to The Situation for Q)

  • Run from the athletic fields to the stairs at the community center.
  • Bear crawl up the stairs, zig-zag through the poles and down the stairs (all while bear crawling)
  • Plank until everyone finishes.
  • Lunge walk to the beginning staircase
  • Bear crawl up the stairs, zig-zag through the poles and back along the wall.
  • Peoples Chair with everyone doing a 5 count
  • Balls to the Wall with everyone doing a 5 count
  • Run to the service court and break into two groups (group 1 does Spider-Man on railings and bear crawl return under those Spider Manning.  Group 2 does left right step ups on the loading dock. Plank until all are done.

Event 3: (Turned it over to OFlex for Q)

  • Run over to the school driveway
  • Partner up (1 partner runs around the driveway circle while the other completed the following exercises.
    • Merkins
    • LBCs
    • Prisoner Squats
  • Run over to the picnic tables by the playground and complete the following:
    • Erkins (x15)
    • one-legged squats (x10 each leg)
    • Derkins (x15)
    • Left right step-ups (x10)
    • Right left step-up (x10)

Mary:

  • Through the hole (x25)
  • LBCs (x20)
  • Freddie Mercuries (x25)
  • American Hammers (x30)

Name-o-rama, Announcements, prayer requests and Nickleback took us out in prayer.

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