This morning YHC led 9 hearty PAX at Lame Duck, one of the @F3Raleigh non-running boot camp workouts. Haven’t given it a try, you say? Don’t be fooled by the lack of running – this is a tough AO, no doubt. YHC tried to keep the level of quality workouts high…
The best part is, we discovered a real #crowdpleaser in the “Spiderman Chillcut”. Good stuff…
Warmup
- Standard Merkin x 15
- Prisoner Squat x 15
- SSH x 15
- Mountain Climber x 15
- Left-over-right/Right-over-left Hammy stretch (10 seconds)
- Imperial Walkers x 15
- Carolina Dry Dock x 15
- Sir Fazio Arm Circles (forward/backward) x 15
- Prayer Squat x 15
Thang
At the curb in the turnaround/circle…
- Quick Feet x 30
- Merkin Wheel of Death x 10
- Quick Feet x 30
- Merkin Wheel of Death x 5
- Quick Feet x 30
- Merkin Wheel of Death x 3
At the basketball court in 3 groups of 3…
- Bear crawl to the end of the court, then do Dips x 20 on the bench. Then, lunge walk to the beginning.
- Repeat-O until all PAX have gone through 3 times.
- Plank hold/Left Hand Up/Right Hand Up while awaiting all PAX
Head to the brick wall…
- People’s Chair, with various hands out/up/down
- Balls to the wall, 10 count down the line of PAX
Head up to the top level…
- Alternating Left/Right Step-up x 20
- Elevated Homer-to-Marge x 20
- Calf Raises x 20
- Spiderman Chillcut x 10 (#crowdpleaser)
- Repeat-O of the first 3 exercises… x 15 the second go around and x 10 the thrird go around
Mary
- Dying Cockroach x 20
- American Hammer x 20
- Diamond Merkin x 10 / Standard Merkin x 10 / Carolina Dry Dock x 10 — Tiger Beat informed the PAX that “this ain’t Mary WTF LOL WAAAHHH!!!1”)
- Plank Hold with alternating left arm/right arm straight out for 5 count
- LBC x 20
COT
- Announcement – This weekend, great Run For Young event – runforyoung.org
- Announcement – Thirst Quenchers is now weekly at the North Hills Q Shack! Check it out.
- Announcement – The guys at Healing Transitions of Wake County will now be hosting a workout every Friday at 14:30. Every other week the HT guys will run the workout and alternate weeks will be Q’ed by an F3 Raleigh guy.
BOM
- Cornholio took us out in humble prayer and thanks.
Azul out…
