Warmup

SSH x 20

GM x 10

warmup lap around the parking lot

LBAC x 7

reverse x 5

Slow Merkins x 10

Mountain Climbers x 15

WMH x 10

take another lap

The Thang

As we completed the 2nd lap we gathered at the wood rail this would start our workout.

Grab some rail for Dips x 20 & Derkins x 20

Rinse & Repeat

Mosey to the back parking lot but before we reached our destination all PAX would complete 5 burpees in Cyanide’s honor as we were celebrating something special(1st time doing posting on consecutive days of posting.  Way to go Cyanide!  Let’s go for three tomorrow.)

We circled up at the 1st island near the bus lanes where we complete 5 rounds of 4 corners.

Round 1: Jump lunge x5(each leg) at Station #1 run to the next light jump lunge x10 jog to other side jump lunge x15 backwards run & jump lunge x20; PAX would low squat hold until all were complete

Round 2: Merkins x5 backward run; Merkins x10 jog; merkins x15; run to next corner Merkins x20 plank hold

Round 3: Jump squats x5 forward run; JS x10 jog; JS x15 backwards run; JS x20 low squat hold

Round 4: LBC x10; backward run; LBC x20 jog; LBC x30 forwards run; LBC x40 plank hold until PAX were complete

Round 5: burpees x5 at each station; forwards run all the way around

The PAX were feeling it after this and it was time to make it back to the front lot.  We took the long way back but 1st circled up at the bus entrance along Hillandale Rd.  Lunge Walk to the lighted sign in between both entrances; from there sprint back to the cars.

MARY

Since we were pressed for time we were able to get in Maktar N’Diayes x 15 for Knope!

COT

The Bull is on 4/14 at West Point on the Eno and the start time is 7AM with 2nd F to follow at Bull McCabe’s

Tarheel 10 miler/Speed for Need Event on 4/21 starts of the race is at the Bell Tower

Moleskin

Thanks to Tater Tot for taking us out this morning!