13 PAX for a hot and humid workout at Midoriyama on Thursday. This is what happened.
Low Slow Squats ic with hands locked reaching overhead
Flutter Kicks ic
Mosey to the hill at the softball field
Joe Hendricks and do 5 squats with your hands locked overhead at the top of the hill
Back at the bottom we did flutter kicks ic once everyone was in ready position. Unfortunately this group thinks ready position means feet on the ground so I had to keep calling ready position move over and over again while the rest of us held our feet up. This would continue throughout the workout. We did this grouping a few more times before moving on.
Over at the steps we did 10 calf raises per step. While you wait to either get on the steps or everyone else to finish you do lunges. These instructions apparently didn’t apply to a few PAX who chose to just stand around and talk. Let’s Mosey
About halfway up the road we stopped for some more squats and flutters.
At the end parking lot we partnered up. 11’s-burpees and booyah merkins. Do the burpees together the one PAX runs around the island one way while the runs the opposite to meet at the other end to do the merkins. After the merkins run back to the start in opposite direction again. This was fun! Once complete or almost, sorry to those that were cut short, we did some more squats and flutters then we headed back to the hill.
At the hill we did some NUR with squats at the top and more flutters ic at the bottom. 3 rounds I believe.
Over to the parking lot where we did bunny hops across and flutters on the other side. Just a few rounds and it was time to head back to the flag.
Announcements-Advisory meeting Sunday 4:00pm at Lineberger park. Park in the parking lot where you get on the green way. Service project items are nail clippers and chapstick.
Prayer Request-Turtleman, PAX and families traveling for vacation, Rudolph’s family, Buckeye’s friend
Good group out there today. Keep pushing! I know it’s hot and humid but you have more in the tank than you may realize. That’s one of the things I like about Goruck or Growrucks events. At the end of it you realize you just did 12-15 hours of rock pushing. If you can do that then what is a 45 minute or 1 hour workout? Speaking of that is why we did some many of the overhead squats and flutters. I realized a while back I struggle to hold weight overhead and squat. Guess what I had to do and hold in position at Growruck? Yup, so I decided I would improve on that for next time. Also it seems as though when you are paying the consequence of failure during these events they like to use flutter kicks so I figured I better get good at those as well. Always be training and train past game!