A beautiful morning in N Cary Park. Two alums from great land grant Universities lead the work out…Burt (VT) and Saban (Texas A&M).
11 Pax, including the Chonger from the big city to the east… hit it very hard this morning at Danger Zone.
No FNG’s, but YHO read the disclaimer anyway in a JFK mask to go with his Reagan/Bush ’84 Tank.
Warm Up (Burt)
Jog to Soccer Field
Circle Up. 50 SSH, 20 GM, 20 MC, 20 Mummy Kick’s
Line Up…sprint to the end. 10 Burbees OYO. Sprint Back.
Circle Up. Jack Webb to 10 with 1 count arms.
Thang Part 1 (Burt)
Run down the trail…Ist intersection 10 burbees OYO, next intersection 10 jumps OYO.
Make our way to the landing at the bottom of the steps. 2 groups.
Group 1 runs to top of multiple flights of stairs w/ 5 merkins at top. Group 2 dips and a wild card exercise. Repeato.
Group 1 runs back up the stairs w/ 10 plank jacks at the top. Group 2 dips and a wild card set at the bottom. Repeato.
Group 1 hits the stairs again w/ 15 Carolina Dry Docks at the top. Group 2 dips and another wild card at the bottom. Repeato.
Hand the baton to Saban…
Thang Part 2 (Saban)
Saban took over and started with an Indian Run (with last man performing 5 Merkins before running to the front) to the picnic shelter.
At picnic shelter, 2 reps (first 10 each, then 15 each): Dips, Derkins, Just the Tip (sit to stand), Irkins, and one-leg lunges.
Jog to basketball court.
Two groups. First group ran suicides, second group performed 10 deconstructed Burpees. (Repeato)
Finished with “Denalis”: 1st round: One group crab walked up and back across the court, other group performed forward arm circles in squat position. 2nd round: Bear crawl walked up and back, other group performed backward arm circles in “boat” position (sitting, everything but butt off the ground).
COT
Enjoyed Co-Q with my man Saban. Great work this am boys. Pleasure to lead.
