Retro train illustration isolated on white background. Design element for label, emblem, sign. Vector illustration

Downtown Train site is ripe with an empty two-level parking deck, fully striped, ready for exercises.

Flag planted 5:25 am. EC: Full House, Halfway House, Mr. Terrific

Warm-up:

Moseyed to church parking lot, but it didn’t feel right. We needed a warm-up before the warm-up! Mosey up the one way beside My Way, across Main to Raleigh, then back down to Ballentine. Left on Avent Ferry. Found new TOHS parking lot, which felt cozy after the mosey.

SSH 25x, Wind mills 10x slow with good form, GMs 10x, 5 burpees OYO

The Thang:

Mosey to upper parking deck. After confirming with Nemo that the stairs were open, climbed all the way to the second floor, which was too far. Not the first time anyone made this mistake. Finally exited onto the “upper” deck.

Rail Roads. Launched a series of Railroad Track exercises. Here’s the idea: Line up like an Indian run with one PAX per parking stripe. The six runs past the entire PAX and takes the next open stripe. Continue as an Indian run to end of parking deck, then return on the opposite set of parking stripes.

• Railroad Round 1: Simple plank Indian run
• Railroad Round 2: Simple plank Indian run but hop over PAX ankles
• Railroad Round 3: Guantanamo following same pattern
• Railroad Round 4: Chill cut Indian run following same pattern

Mosey down the steps.

People’s Chair Indian Run. PAX lines wall immediately at the bottom of the stairs. First PAX, Abe, counts to 10, runs to front of line. Next PAX, YHC, counts to 10, runs to front of line. Continue until last PAX, Mr. Terrific has completed three runs to front of line.

Rail Bear Crawls. Mosey to handrails near corner of Avent Ferry and Ballentine. Sideways Bear Crawl down rails 4x. Lead with right arm, lead with left arm, lead with right arm, lead with left arm. Squat and plank hold while waiting your turn. Full House led 10x Merkins before breaking up.

Mary:

Popcorn Mary. POTS 5 burpees OYO. New exercise from Sprinkler—can’t remember the name, but start with short quick kicks, extending kick higher as you go. No Rockette performers in this group! Freddy Mercury’s, LBCs, WWIIs, and more. Ran out of time so Abe and Nemo owe use some Mary exercises.

Announcements: Check Slack

Prayers: Sprinkler’s dad passed away early Sunday—prayers for him and his family in this time of grieving. Quiver’s M medical autoimmune issue. Nemo and M doing Hope Church’s Re-Engage program, may it be fruitful. YHC’s buddy who is revisiting doctor after hernia surgery.

TClaps: F3 South Wake’s impact on the community over the weekend with painting at Mama’s House and two roadside litter cleanups.