The Build-up Backblast

  • When: 11/29/19
  • QIC: Lil Wayne
  • The Pax: II Fingers, Emeril, Gander, Mr. Roboto, Peeping Tom, Sandbagger, Unicorn


8 gathered this morning at the parking lot across from The Point for a post-Thanksgiving work-out.  After welcoming Emeril (visiting from Cary) to the group, we got right to work with:

High Knees x 10 IC, mosey to Gazebo, SSH x 10 IC, Mountain Climbers x 10 IC, Imperial Walkers x 10 IC, Cotton Pickers x 10 IC, Merkens x 10 IC, a lap.  We then moved right to:

The Bearpee Crawl: 4 Bear Crawl steps followed by 1 Burpee, then 4 steps then 2 Burpees, and so on up to 10 Burpees.  SSH for the 6.  After a short mosey to the starting parking lot, we moved to:

4 Corners Build-up:

Set 1: 10, 20, 30, 40 Merkens at each corner, running from corner to corner.

Set 2: 10,20,30,40 Squats at each, backwards running the long stretches and bear crawling the short stretches

Set 3: 10,20,30,40 LBC’s, running the longs and crabwalking the shorts

Set 4: 5,10,15,20 Carolina Dry Docks, running the longs and lunge walking the shorts.

For our special guest, we then moseyed the the Convention Center Wall and did a Raccoon Crawl, followed by 5 box jumps/5 squats, 10 box jumps/10squats, then 15/15.  Moseying back to the parking lot, we did:

20 Plankjacks IC

20 Mountain CLimbers IC

20 LBC’s IC

20 Boxcutters IC

Nice work!  Thanks for coming out!

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