Twelve Pax…nine more or less regulars, two FNG’s and one visitor from the Northern parts assembled in downtown Cary. After consulting with resident attorney, disclaimer was provided and then:
Warm up at bank circle on the main drag: Side shuffle hop x 15, Mountain climbers x 15, Imperial Walkers x 15, Left / right step ups x 15
The Thang:
Jog to parking deck and head up ramps, each ramp different movement.
Sprint first ramp then burpees x 10
Next ramp, lunge walk half way, sprint 2nd half – burpees x 10
Next ramp, karaoke half way, sprint 2nd half – burpees x 10
Next ramp, bear crawl half way, sprint 2nd half – burpees x 10
Next ramp, backwards run half way, sprint 2nd half – burpees x 10
Last ramp, sprint full way – burpees x 10
Since we were at top, enjoy the view with 11’s, starting with – 10 Star jumps – 1 plank jack and continue until 10 plank jacks and 1 star jumps
Down parking deck steps, jog to wall near city hall
Dips x 15
Decline merkins x 15
Incline merkins x 15
Repeato – same x 10
Stop by hand rail on way out for Australian pull ups x 15
Jog back to BO central for Mary:
Box cutter x 15, Freddy Mercury x 15,Merican Hammer x 15, Round of 6 inch leg hold x 10 count down by each Pax
COT: Glad to have two FNG’s, thanks for coming and come back soon. Some good name picking material provided but YHC not the most creative guy…… No specific prayer requests but MacGruber did nice job in bringing us out. We lost one along the way, hopes for a quick recovery. Enjoyed the Thursday morning with the BO gang!
