A Pax of 18 started out from Carroll Middle on a gorgeous Saturday morning. Rather than lose a member on the way (see Flood Zone), we picked up a familiar one for bit, as Walkie Talkie made a customary surprise appearance mid-workout. More on that later…
The Thang
Gnard Dogg starts out by jogging over to the BB&T parking lot;
- SSH – X30
- Mountain Climbers – X25
- Good Mornings X 25
- Merkins X 20
- Imperial Walker X 20
Run over to CapTrust tower to discover north entrance is closed so…
Audible to WOB fountain and count off by two
- Group 1 – Prisoner Squats
- Group 2 – Jump ups X 20
- Flapjack
- Group 2 – Derkins X 20
- Group 1 – Star Jumps
- Flapjack
- Group 2 – Irkins X 30
- Group 1 – Burpees
- Flapjack
Run over to south entrance ramp for partner carry
One trip each and jog back up for a game of chase
- Partner 1 starts running toward top of the deck
- Partner 2 does 7 merkins and commences pursuit
- Once partner 1 is caught, he does 7 merkins
- Repeat all the way to top
Down the stairs to ground level where we encounter Walkie Talkie on his bike. He has his gloves in tow (smart) and asks if we are going to do some merkins. To which we reply:
- Next exercise is the Merkin:
- Starting position move
- In cadence
- Exercise X 10
LIne up for double Indian run back to Carroll (Walkie Talkie stayed with us until Brueggers at which point he had to return to his appointed rounds (whatever they are)
Back to the CMS Track where Kiper takes the helm to cheers of Todd, Todd, Todd, Todd, Todd, Todd
Jacobs ladder on a short 10M hill. One burpee on top with nine monkey humpers on the bottom. Repeat until 9 burpee’s on top and one monkey humper on bottom
After the fun on the pine needle hill – jog to the pile to grab a rock. Run to the track
Pass the rock to left
Run one lap with rock with internals exercises every 130 meters
- Curls 15X
- Rows 15X
- Press 15X
Mary in center field
- 30 LBC
- 20 Freddy Mercury
- 30 Ukrainian
- 15 up downs
COT
Several items F3 Raleigh gear items now available for order:
Long sleeve shirts, long sleeve jersey, sweat shirt, pullover (All with OAKS logo on back) See Gnard Dogg for details.
http://f3.mudgear.com/collections/nc-raleigh-1/products/f3-raleigh-oaks-winter-pre-order
Prayers for Orwell and his family following the passing of his father. Several guys heading to Whiteville in the afternoon for the memorial service.
Kiper took us out.
