YHC had the pleasure of leading F3 Raleigh’s Zero Hour site this morning. 16 of us showed up in a light rain to get better. Despite no FNGs, a disclaimer and mission statement were given, then we moseyed to the west end of the front parking lot for…
Warmarama:
SSHs x20 IC
Imperial Walkers x15 IC
Cotton Pickers x15 IC
Windmills x15 IC
No need to mosey anywhere as YHC had the Pax right where he wanted them. From this end of the parking lot, we would knock out a set of 11s. Star Jumps and Burpees were the exercises of choice. We would start with Star Jumps where we were and run uphill to the far side of the parking lot for Burpees. Back down to where we started and repeat until finished.
Waiting on the 6, we did 15 merkins, single count.
Next we moseyed around the park to the back side parking lot. There we partnered up for two cumulative exercises. 200 merkins followed by 200 sumo squats. Partner A would run to the end of the parking and back while Partner B did as many reps as possible. Continue rotation until all merkins were done. When everyone was done with this round, we started round 2 with sumo squats.
The next fun stop on the Jaycee Park tour was the concrete bleacher seating. There we performed a ladder count up and down the bleachers. There were 5 rows of seating. Starting at the top we did Dips at every row starting with 5 at the top and working ourselves to 25 at the bottom(count was 5, 10, 15, 20 & 25 at each step). Those last two steps really started burning… Now from the bottom, we had to climb back up the bleachers. This time we reversed the count and did Urkins(25, 20, 15, 10 & 5). Fun stuff in the rain…
With roughly 5 minutes left we moseyed back to our initial gathering spot and did 3 burpees for good measure.
Count off. Name-o-rama.
Annoucements was primarily regarding a convergence next Monday due to Memorial Day. See the Twitter for more on that.
Prayer Request were made for Papa Smurf(F3 ENC) who passed away last week, Rainman who recently lost a loved one and Spin Class’s mom who is still recovering.
Leandro took us out in Prayer.
Thanks for the opportunity men. SYITG.
