14 Pax gathered on this overcast, 60 degree morning at the Burt Center adjacent to Bond Park in Cary, NC for this morning’s New Hampshire Phoenix boot camp.    We were fortunate to have 2 of Raleigh’s finest….Fazio and Honey Do (arrived on two wheels at 7:01) as well as a Kotter…Jonah in the fold.

5 PAX (YHC, Coney, Fazio, Ollie and Banjo) enjoyed a pleasant 5 mile extra credit run through the adjacent neighborhoods beforehand.

Shovel flag planted, NO FNGs, One Kotter, No Disclaimer needed.

The Warm Up (Rio)

  • Sir Fazio AC’s x 15 each way, SSH x 20, IW x 15, GM x 15, Merkins x 15

 

The Thang (Rio)

  • Jog to the bowl (pick up Honey Do on the way)
  • Line up.
  • Run to the end of the field.   5 burbees;  10 count low plank hold
  • Run back. 10 LBC’s; 10 count six inch leg hold
  • Run to the end of the field. 10 burpees, 10 count low plank hold
  • Run back. 20 LBC’s; 10 count six inch leg hold
  • Run to the end of the field. 15 burpees; 10 count low plank hold
  • Run back. 30 LBC’s; 10 count six inch leg hold

 

The Thang (Burt)

  • Jog to the spillway; grab a rock; circle up on the grass
  • Jack Webb with Merkins and 2x Rock Bench Press….first round up to 7 merkins   and 14 presses
  • Rock curls x 10; overhead rock press x 10; rock curls x 10, overhead rock press x 10
  • Jack Webb, continued with Merkins and 2x Rock Bench Press….8,9,10 merkins   and up to 20 presses
  • Rock curls x 10; overhead rock press x 10; rock curls x 10, overhead rock press x 10
  • Run up the bank bank; line up facing the lake. Say New Hampshire.
  • 15 jump squats, 15 squats, Planks with 10 count down the line, 5 count down the line and another 5 count down the line
  • Jog to the base of the hill by the kiosk. Divide into groups of 2.
  • Group 1 up the hill 5 merkins; Group 2 dips AMRAP; Repeato
  • Group 1 up the hill 10 merkins; Group dealer choice AMRAP…merkins ; Repeato
  • Jog to the amphitheater
  • 15 x incline merkins, 15 dips, 10 jump knee tucks.   Repeato.
  • Double Applesauce run back up the hill
  • Run to the pocket park behind the Burt Center. Circle up.
  • Mary. 20 x Hello Dolly; 30 x American Hammers; 10 count six inch leg hold around the circle
  • Rain started to fall…it was cool

 

COT

  • Praise for Saban’s friends daughter…no mass found….good news
  • Prayers for Fazio’s family driving home
  • Fazio took us out.  Good stuff.
  • 14 total; 5 respects, 1 hate and 8 mehs.

 

Great fun today guys!  Pleasure to lead and Q with RIO.

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