Eleven PAX turned out on a rather humid August morning and got to work. No FNGs, but we did have a guest appearance from one Dick Dawson, an F3Raleigh regular who happens to live near by. Hope to see you out at the Cougar again, brother! Here’s what we did:

Warm up:

• SSH IC x 30
• Imperial walkers IC x 20
• SSH IC x 25
• Good mornings IC x 15
• SSH IC x 20
• Slow merkins IC x 15
• SSH IC x 15
• Mtn climbers IC x 15
• SSH IC x 10
• Arm circles/reverse IC x 10

The thang:

Mosey to low wall for a pyramid of in-cadence step ups, in-cadence dips, and single-count derkins (5, 10, 15, 10, 5).

Mosey to the track for Coco-inspired F-BOMBS (“F” for fitness, obviously): burpees, in-cadence overhead hand claps, merkins, big boy sit-ups, squats. Each pax performed 5 BOMBS plus one lap, 10 BOMBS plus two laps, 15 BOMBS plus three laps, then 5 more BOMBS.

Mary:

• Heels to heaven IC x 20
• Double leg lifts IC x 15
• Boat canoe
• Boat canoe redux
• Ski jumps IC x 10

COT:

All around thanks for our fitness, camaraderie, and the strength we give each other. AYE!