Pax : Matlock, Glee, Pinky, Double Humpy, Pipeline, Hershal, Catscratch, Matlock, Puffs
Q : Seabiscuit
10 Pax for Friday, with rain expected , luckily the rain held off and we got in a dry workout.
Warm up : Run up to the top parking lot. 5 IC Willie Mays Hays, 5 IC Windmill, 10 IC Merkin, 25 IC Side Straddle Hop.
The Thang (a copycat of the F3 South Charlotte Tuesday workout) :
Phase 1 : Run to 8 light poles performing 2 Burpees at the first and adding 2 to each light post, 4 Burpees at 2nd light post, 6 Burpees at 3rd light post… and so on. The last light post being 16 Burpees. Run back to starting point.
Phase 2 : Run the 8 light posts suicide style performing 10 Carolina dry docks at each post and 10 Merkins at each return to start line.
Phase 3 : Run to middle parking lot and partner up. 1 Partner performs exercise while the other partner runs the perimeter of the parking lot, then switch.
Round 1 exercise : The Squat
Round 2 exercise : The Jump Squat
Round 3 exercise : Alternating step back lunges
Run to the parking lot and circle for 10 IC Peter Parker and 10 IC Parker Peter
Recover, Recover
Announcements : April 27 3rd anniversary work out at Wasena. Also, today (April 19), F3 lunch at noon at Our Daily Bread (double check that with Dunphy)
COT, thank you Glee for taking us away.