Stairs, Two Roundabouts, and a Parking Lot

Posted
  • When: 08/31/17
  • QIC: Beano
  • The PAX: Kevin, Rebar, Burger King (FNG), Spooky, Swingline, Nacho Libre, Night Shift, Appomattox, Red October, Champ

Thursday is always a great day in the lovely town of Carrboro, NC. Why?  Well, you can start your day off in Paradise.  That is exactly what 11 PAX did this morning after welcoming FNG, Burger King. Read further and learn more.

WARM UP – SSH, Arm Swings (5x right, 5x left), Good Mornings, Willie Mays Hayes, Air Squats, Slow Merkins

THE THANG – Stairs, Two Roundabouts, and a Parking Lot

PAX completed the exercises listed below as a group:

Field Stairs

  1. Stair Run (up and down, x2)
  2. 10 Skater Hops (cadence count)
  3. Indian Run to first roundabout

First Roundabout

  1. Bear crawl around roundabout
  2. 10 Carolina Dry Docks (single count)
  3. Indian Run to second roundabout

Second Roundabout

  1. Lunge walk around roundabout
  2. Complete 10 Butt Scoops (cadence count)
  3. Indian Run to top of most distant parking lot

Distant Parking Lot

  1. Complete 20 Merkins
  2. Complete 20 Air Squats
  3. Indian Run back to second roundabout

Round 2 – Second Roundabout

  1. Lunge walk around roundabout (x2)
  2. Complete 20 Butt Scoops
  3. Indian run back to first roundabout

Round 2 – First Roundabout

  1. Bear crawl around roundabout (x2)
  2. Complete 20 Carolina Dry Docks (single count)
  3. Indian Run back to Stairs

Round 2 – Field Stairs

  1. Stair Run (up and down, x4)
  2. 20 Skater Hops (cadence count)
  3. Run (80% speed) back to first roundabout

Round 3 – First Roundabout

  1. Bear crawl roundabout once
  2. Complete 10 Carolina Dry Docks
  3. Run (80% speed) back to field stairs

Round 3 – Field Stairs

  1. Stair Run (up and down, x6)
  2. 30 Skater Hops

MARY – stretches for the legs, LBCs (x25), and Gas Pumps (sitted knee tucks, x10)

MOLEY MOLESKIN

  • Welcome once again to FNG, Burger King!
  • Continued prayers for all in Houston
  • Please participate in Super Cooper’s Little Red Wagon Run (9/16/17 in Southern Village)
  • Make plans to join the UNC ROTC for the annual 9/11 Stair Climb – watch for further details on Slack
  • The Battering Ram workout is still on for this Saturday (9/2) on UNC campus (we have to be on our way out before 8am – no problem!)

 

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