Eastbound needed a Q. I tried to get Weezy or Teen Spirit to step to the plate. Neither felt comfortable doing so, so I did the next best thing – I convinced Weezy to design the workout and I merely called out the instructions. Beautiful Monday morning 15 Pax including 1 FNG (welcome Jericho). Disclaimer given and then we began.
Warmup:
Side Straddle Hop IC x 15
Good Mornings IC x 10
Good Merkins (a Good Morning, then walk forward on your hands to a Merkin, then walk back, and up) OYO x 10
Mountain Climbers IC x 15
The Thang:
Jog from Eastgate Park to Douglas Elementary track (0.6 miles)
Partner 1 runs one lap around track while Partner 2 exercises AMRAP. Then flapjack.
Exercises: Side jumps, Makhtar Ndiayes, Quick feet, WW2s, Plank jacks
Jog back to Eastgate with a short stop on the way for Merkins and LBCs.
At Eastgate, line up on the wall for:
Prisoner Squats IC x 20
Irkens x 15
Dirkens x 15
Dips x 15
Alternating left right step ups x 20 (10 each side)
Repeato all wall exercises 2 times
Jog to the center of the tennis courts for partner merkins (x10) and lunges to the fence and back. Repeat.
Then finished with:
Dying Cockroach IC x 20
Box Cutters IC x 20
Homer to Marge IC x 20
American Hammer IC x 20
Announcements – Western Stranger led a kids mud run on Saturday at Umstead Park which was attended by 5 kids and 4 F3 dads. Kids and dads had a great time and the event will be repeated. F3 had a strong showing at the Haven House cornhole tournament but did not place. Maybe next year.
Western Stranger took us out with a strong word of prayer.
Great job planning by Weezy.
