Cary, NC . Friday Morning. 62 Degrees.  Felt Like Summertime….which for the Q means…Summertime Hits of the ‘90s..    The upcoming GoRuck event is going to be a terrific experience for the “ruckers”, but the next best thang is Danger Zone with the Q wearing a backpack filled with tunes…not bricks.   Check out Amazon for the Oontz Angle…the best little wireless speaker for the $.

The six of us proceeded to enjoy a fast paced Go Rock workout with the Gin Blossums, Stone Temple Pilots, Sugar Ray, etc overshadowing Burt’s counts.  (we did tune into the Cee-Lo station on the way back to the cars…for my boy Cee-Lo).

THE THANG
Warm up in the circle.
SSH x 20, Merkins x 20, SSH x 20, Merkins x 20, My Co-Worker Fazio Arm Circles x 10 each way, GM’s x 20

Run to the street, then Guardrail Incline Merkins x 20, the run some more, then Guardrail decline Merkins x 20, run some more turn into side street
Curbfeelers quick feet x 25, Circle up for SSH x 20, Merkins x 20, Burpees x10, Squats x 15

Head to the bottom the hill for:
Coach D Shuffle through the parking lot up and back, SSH x 20, Wide Grip Merkins x 20, Mohammed Ali in squat position x 20, Mummy arms with leg shuffle x 20, Put Your Hands in the Air with High Knees x 20, SSH x 20, Diamond Merkins x 10, lunge walk down the parking lot

Run halfway up the hill…in reverse…circle up for a plank-o-ramo around the circle for a 5 count, then 5 standard merkins each around the circle while holding high planks

Run to the top of the hill with butt kickers….curbfeeler quick feet x 20 at the top.

Back to the street… then Guardrail Incline Merkins x 20, the run some more, then Guardrail decline Merkins x 20

Jog to the picnic area
Dips x 20, alternating step ups x 20, dips x 20, alternating step ups x 20, plank jacks x 20
4 minutes of Mary. LBC’s x 25, HD’s x 20, Surfer dude from dawn patrol (can this be done away from Dawn Patrol? If not, sorry Utah) x 20, Freddy Merks x 25

COT.
Prayers for Mary (not the 6 minute variety) and for Howard. Howard closed us with a very nice prayer.

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