36 PAX strong on this humid Wednesday morning. No FNG’s. No disclaimer. It looked and sounded something like this:
Warm Up
- 20 Prisoner Squats
- 20 Mountain Climbers
- 20 Windmills
- 20 Standard Merkins
- 20 Imperial Walkers
- 20 Diamond Merkins
- 20 Good Mornings
- 20 Peter Parkers
Took a stroll across Lassiter Mill, down Pamlico, right on Rowan and gathered at Fire Station on Six Forks Road. Series of burpees and merkins.
Mosey over the parking lot outside of Walgreens, series of Peter Parkers and Parker Peters and then partner up.
- 10 Burpees OYO
- P1 bear crawl half way around median and then crab walk other half while P2 does prisoner squats
- P1 sprints twice around median while P2 does revers LBC’s. Flap jack until team reaches 200 reverse LBC’s
Mosey over to parking lot near dry cleaners for series of sprints. P1 sprint length of parking lot and back while P2 did AMRAP exercise – merkins in cadence and then boat / canoe in cadence.
Mosey back across Lassiter Mill to fountain. P1 urkins in cadence and P2 people’s chair. Flap Jack. P1 durkins in cadence and P2 balls to wall. Flap Jack.
Mosey back to starting point for Mary:
- 7 burpees OYO
- Rosalita
- Protractor
Announcements:
F3 Dads on Saturday at Fletcher Park at 9:30am
Arena This Friday
