05/06/2020 Virtual Workout- One More Lap

  1. Text Pyro @ 252-670-6023 to “join”
  2. It looks like this will be the last week of Virtual Workout posts here, let’s bring it strong and make it great!
  3. Tomorrow we’ll pursue the Shaved Golden Strip of Pain, drawing from a prior workout but with fewer reps per exercise

WARM-O-RAMA: Run 400 meters.  That’s it, then jump on this list:


  1. Perform the exercises in order.  After completing 2 exercises (i.e. Burpee and Calf Raises) then run a lap (200-400 meters)
  2. Keep doing this until 0612.
  3. Run 400 more meters.


One comment

  1. Forgot to add this:

    Helpful tips:
    1. Ski Abs- https://www.flickr.com/photos/fatfrocks/16514887073

    2. Russian Twist = American Hammer

    3. Makhtar N’Diayes- From plank position, a 4-count exercise in which you put each elbow to the ground and then back into regular plank. Named for late ’90s Sengalese basketball player at UNC notorious for his elbows. Pronunciation: MAC-tar JIE – rhymes with “sky”.

    4. Shoulder Raises (Will do them sans-weights): https://www.coachmag.co.uk/exercises/shoulder-exercises/206/lateral-raises-%E2%80%93-how-do-them-and-why-you-should

    5. Mary Catherine’s (Iron Mikes with arms straight up “praying”): https://www.google.com/search?q=Sister+Mary+Catherines+workout&rlz=1C1JZAP_enUS761US761&oq=Sister+Mary+Catherines+workout&aqs=chrome..69i57j33.1298j0j7&sourceid=chrome&ie=UTF-8#kpvalbx=_IUB9XpbsNoaxggfytqnQDw24

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