• When: 09/26/15
  • QIC: Nikita
  • The PAX: Heist, Welcome Week, Gulag, Tail Pipe, Nikita

Spur Rocks with Mighty Sound of the Southeast

Spur had the special privilege on Saturday of working out with the beautiful sounds of the Mighty Sound of the Southeast in the rain. It was needed extra motivation after YHC had donuts and ice cream for dinner. Also, shoutout to the Parent’s Weekend 5k who shared space with us as well and provided dry spaces for valuables.

Conditions: 60s and RAIN

The Thang:

Jog around field – buttkicks, highknees, karaoke


  • SSH x 20IC (x10 Superspeed)
  • Windmill x 20IC
  • TTT x 20IC
  • Imperial Walkers x 20IC
  • Squat x 20IC
  • Werkin x 10, Merkin x 10, Serkin x 5, Derkin x 5
  • Russian Twist x 30IC
  • Carolina Drydocks x 15IC
  • Merkin x 15IC
  • Flutter Kicks x 30IC

Mozie to picnic benches: 20 dips, 5 sec rest, 15 dips, 5 sec rest, 10 dips, 5 sec rest, 5 dips, finish

Line up on baseline in partners. One partner sprints to end, up hill, down, does 20 squat jumps while other partner does flutter kicks. Switch, Rinse, Repeat, with 10 burpees and low plank.

Mozie to baseball field. One pax sprints bases while others jog to pitcher’s mound and back.

Mozie to brick bleachers. Pax bear crawl to top of bleachers, do 10 merkins, and bear crawl back down. Rinse, repeat.

Mozie to stairs. Boat, Canoes.

Jacob’s Ladder- up first flight, 20 squats, down 20 merkins, up second flight, 15 squats, down 15 merkins, up to beginning of incline, 10 squats, down 10 merkins. To end of bridge by Bates, 5 burpees.

Welcome Week led plankorama.

Parking lot weave: up first row, 20 merkins, down 20 LBCs, up 15 merkins, down 15 LBCs etc.

Indian Run back to field and pullup bars – Pullups AMRAP for 1 min.

Flap Jacks x 2 min




Announcements: Mud Run

Moleskin: Glad to have an F3 Raleigh pax show up and shout out who was in town for parents weekend and ran the 5K.

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