YHC decided to Q consecutive workouts to celebrate 2 years of F3 – the lovely folks at Thunder got to go first.
Peeping Tom joined YHC for a nice 2+ mile EC route – standard Cletus EC + a run by Black Dog Bottle Shop to check the new venue out (looking nice by the way – give it a go).
Warm Up:
Mosey to grass parking lot by rock pile.
SSH x20
Good afternoons x10
Standard Merkin x20
Mountain climbers x20
The Workout:
Tour de Womble:
Mosey down the greenway towards baseball fields, make a left onto the loop and stop at the metal bars.
Half of pax on bars, half on the grass for deep squats.
Reps of 10 and 15 for each group of pax
Mosey to park entrance – burpee broad jump from yellow greenway pole to end of walkway.
Mosey to grass between greenway and baseball fields – gitmo x2 + chilly broad jumps (jump over Pax doing broad jumps)
Mosey to hill between greenway and opening in fence between baseball fields
Did 3 rounds of run to the top of the hill (each time) and various exercises down (crawl bear, bunny hop, and run). Each round we did Merkins (standard, on my up/down, and diamonds on Butt Joint’s call) at the top and squats (standard, on my up/down, and on Peeping Tom’s call) at the bottom.
Mosey to grass near batting cages – stopped for some Mary to show off to the parents.
Mosey to rock pile for some rock work – in a circle, rotating between rocks after every exercise:
Triceps x15
Deadlifts x15
Curls x15
Overhead press x15
Groundpounders x15
Mosey to the grass next to the tennis courts – following the first Mary exercise we promptly moved to the tennis courts as we were all covered in hundreds of nats.
Mary:
Low slow flutter, freddy mercury
Stretching routine:
Tabletop -> cat/cow
Plank – runners pose down onto elbows
Plank – pidgeon
Announcements:
South Wake Beer Mile 10/13
Prayer:
Hurricane Florence safety
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