PAX Included: Kidney Bean and Spot from Raleigh-Durham
Seven F3 strong gathered in the gloom for the state-of-the-art workout at St. Mark's Church parking lot.
The Thang:
Warm-aroma
Jog to CopperHead Hill:
Merican x 30
Quadrafilia
Jog to Oak School:
Blackbeard original Plank-Walk along cross-walk with Merican on each plank
Jog to concrete balls:
Leapfrog concrete balls
Jog back to cross-walk
Blackbeard original Plank-Walk along cross-walk with Merican on each plank repeato
Jog back to CopperHead Hill:
Merican x 30
Quadrafilia
Jog back to St. Mark's pull-up bar and blck area
Grab two blocks
Back super-set series:
Two Block Deadlifts x 20
Pull-up x 10
Right block lawn-mower pulls x 20
Left block lawn-mower pulls x 20
Two Block Deadlifts x 20
Pull-up x 10
Right block lawn-mower pulls x 20
Left block lawn-mower pulls x 20
Shoulder super-set series:
Block shoulder press x 20
Block upright row x 20
Two block shoulder shrug x 20
Block shoulder press x 20
Block upright row x 20
Two block shoulder shrug x 20
Super Duper-set series:
Two Block Deadlifts x 10
Pull-up x 5
Right block lawn-mower pulls x 10
Left block lawn-mower pulls x 10
Block shoulder press x 10
Block upright row x 10
Two block shoulder shrug x 10
Walk back to cars with air shoulder press
Five-minutes of mary:
LBC x 24
Dying cockroach x 24
Pretzel crunch right x 24
Pretzel crunch left x 24
Mason twist x 10
Recover, recover.
Great effort by all.