7 PAX at the Goat for a campus tour:
Warmup:
SSH x 20
Arm Circles x 20
WMH x 10
Pele Stretch – 10 seconds
Hamstring/Calf Stretch – 10 seconds each leg
Slow Merkins – 10
The Thang:
Run from Fetzer – down Ridge – down South – stop at Bell Tower
90-degree Wall Sit for one minute
Merkins – 10
Run from Bell Tower up South to entrance of UNC @ Cameron Ave.
75 Yard Sprint – followed by 75-yard reverse sprint
Fellowship jog to Bell Tower
5 Burpee “Ladder” – one person burpees while everyone else holds a plank – go down the line
Run from Bell Tower down to Wilson Library
During the run – sprint the zig-zag in the quad – forward/reverse all the way to Wilson
@ Wilson Library
Merkins – 10
Dips – 10
Box Jumps – 10
Run from Wilson to Kenan Stadium and then to UNC Track
Run entire stairs @ Fetzer – then plank
Run from Fetzer to Navy Field.
Suicide Sprints – 10/20/30/40/50 yards
Lateral run 50 yards
Reverse run 50 yards
LBC”s – 20
100-yard sprint @ 50% effort
Reverse 50-yard run
Sprint remaining 50 yards
Fellowship jog back to Fetzer
100-yard sprint @ 75% effort
100-yard lateral run – then 100-yard full sprint
400-fellowship run – followed by final 200-yard sprint.
Mary:
LBC”s x 20
Long, slow flutter x 15
Blackball