Last week Midriff asked for a Substi-Q, so I rang the bell. DaVinci is a great AO, easy weinke and lots of area to cover, so I planned a brief tour. First two out of the cars, YHC and Loogie. None of the ‘good morning’ time wasters, straight too it. “Well, NC State has won the same amount of Tourney games as UNC.” HAHA that was just the start…
The Thang:
Disclaimer
Mosey – circle around back of best buy
X10 merkins at every stop sign (done once we reach 200 merkins) (Madness)
COP (near Velo bike shop)
– Imperial walker x 20 in cadence
– Hands up / LSS x 20 in cadence
– Explosive squat x 12 22 in cadence (hands to ground in semi squat, legs kick back like a burpee, feet back to start, stand up (1)) We kept at this modified burpee until the giggling stopped
– American hammer x 20 in cadence
– Recover
Mosey to first row parking – shoulder to shoulder facing chick joint
– Bear crawl to next set of parking spots, lunge walk to next, bear crawl, lunge – 4 rows – repeat back (I could feel this in the legs)
Line up facing lot, shoulder to shoulder plank, each have a parking spot – (another made up excercise)
– far left side Pax runs to opposite end, drops to plank, everyone does one merkin, next guy, 2 merkins, next guy 3 merkins
– Repeat until everyone has gone
– (hopefully enough to cover a 3 minute plank)
Mosey behind target – x10 merkins each stop sign
Grab a lifting rock
– 20 curls
– 20 triceps extensions
– 20 overhead press
– X2 – replace rocks
Lunge walk to speedbump Mosey to lamp post / 20 squats x3 speedbumps lamp posts
Little plank work at the end
Mosey to Blakeney Heath
Everyone turn around and run up the hill backwards
Mary
– High Flutters x 20
– Box cutters x 15
Backwards down the hill (carefully keeping an eye on any cars, none were seen)
Mosey to fountains – (finish up merkins) – Well almost…we got to about 160, lots o mumble chatter about them
At fountains – dips x 10, step ups x 10, derkins x 10 take a merkin break – 15 Big Bois
Check time
Head to playground
– Partner one does pullups / partner two runs to starbucks bushes and back
– Flapjack
– Repeat until each partner does 30 (most were accomplished)
Check time
Head back to start – we got to 180 at BB
– 2 1/2 minutes remain, what should we do? 20 merkins to 200 (Mic Check)
HBH for one minute
Done
– Awesome group of guys. Several young guys too, and they were always in the front. Only ‘letting’ me lead.
Thanks for the takeout Mic Check. Loved the addition to ‘raise up any unspoken prayers’. Sometime we hold them in, sometimes they need to be ‘raised up’.
Fredo out –
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