8 PAX for a 2 mile Durham downtown loop, with several stops and exercises along the way
Warm up
SSH x 25
Little Baby Arm Circles x 10
WMH x 10
Good morning x 10
Imperial Walker x 10
Merkins x 10
The Thang
Durham tour Escalator plus special site
Run to parking lot next to Parlour
10 Burpees
Run to the Rise parking lot which does in fact, rise.
10 Burpees
Run up the hill
20 Squat Jumps
Run back down and plank
Run to Farmer’s Market
10 Burpees
Run to the middle
20 Squat Jumps
Run to the end
30 Merkins
Backwards run back
Run to Cocoa Cinnamon parking lot (still upset that this place doesn’t open until 7:00.)
10 Burpees
20 Squat jumps
30 Merkins
40 Lunge steps (40 total, 20 per leg)
Run to Motorco
20 Dips
20 Derkins
Rinse and Repeat
Run to next parking lot
Run one loop around parking lot, stopping at each corner
10 Burpees at first corner
20 Squat jumps at second corner
30 Merkins at third corner
40 Lunge Steps at fourth corner
50 LBC back at first corner
Run back to City Hall
Mary
20 Russian Hammer
20 Flutter kicks
20 Freddie Mercury