Ballast is located downtown and meets Monday 6:30 - 7:15 p.m.
Date:
Location: Ballast
Q: Butcher Block
PAX: Summit, Cross Stitch, Nancy Drew, Inferno, Ducki
Warm up: OYO
The Thang: Run to the “Secret Garden” and up the stairs to the left. Workout conducted on brick courtyard (part of CFCC campus).
Similar to a Kraaken or Wheel workout with a central point and 4 spokes.
PAX will begin in the center with 5 Burpees, then lunge walk to the first “spoke, complete 10 push ups, then duck walk back to the center. (PAX who return to the center first can hold a plank or squat until the remaining PAX return, or the can proceed on their own, if they wish).
PAX will complete another 5 Burpees, then lunge walk to the second “spoke, complete 20 skaters (HC), then duck walk back to the center.
Repeating the next two spokes in the same manner with 30 calf raises, then 40 hallelujahs.
After completing the wheel, repeat with the following exercises:
10 Tuck jumps
20 Squat kicks
30 Sparky crabs
40 Goal posts
Date: 2/3/2025
Location: Ballast
Q: Butcher Block
PAX: Purl, Nancy Drew, Inferno, Ocra,
Warm up: OYO
The Thang:
Run to Everest and start at the top of the steps.
5 rounds of a 10 burpees EMOM
Run down and up the steps 5 times
4 rounds of 20 push ups EMOM
Run down and up the steps 4 times
3 rounds of 30 monkey humpers
Run down and up the steps 3 times
2 rounds of 40 mountain climbers
Run down and up the steps 2 times
1 round of 50 Moroccans
Run down and up the steps 1 time
(Option for active rest -hold plank, squat reverse table, etc - at the end of each minute)
Finish with tabata abs 30 seconds each
Leg raises
Flutter kicks
Scissors
Plank position (slow crossbody mountain climbers
Alternating toe touches
Glute bridges
Bicycles
Plank
Side plank R
Side plank L
Repeat if there’s time
Date: 12/16/2024
Location: Ballast
Q: Hitch
PAX: Hops, Nancy Drew, Inferno, Swell, Ocra, Hambone, FNG
Warm up: OYO
The Thang:
Run to the courthouse and perform the following exercises:
S - Squat jumps (12)
A - Alternating step ups w/ incline pushup (12 soft count)
N- Narwhals (12 hard count)
T- Tricep Dips (12)
A - AMRAP 4 jump lunges, 1 broad jump, high knees backpedal, 1 burpee
One minute ab exersise before running to next stop
Stop and repeat at Orange St and Nun St (obligatory run up the hill before heading back). Stop once more at Orange and the Courthouse to repeat.
Date: 12/2/2024
Location: Ballast
Q: Butcher Block
PAX: Hops, Nancy Drew, Inferno, Hitch, Purl, Pattie Gonia, Swell, Lockbox
Warm up:
Good mornings, toy soldiers, runners lunge, side lunge squat, standing absRun along Front street, stop to do The Thang:
Run up walnut and along front street. Stop at every streetlight that has a wreath light on it. Stop at Bijou park and run to the top of the stairs. Partner up. One partner runs down and up the stairs, while the other partner does knee drivers until relieved by partner. Each partner will do 4 sets (2 R/2 L)
Then, as a group, do a 5 minute ab series at the top of the stairs.
Ab exercises - use tabata timer (30seconds on 5 seconds off)
leg raises
flutter kicks
scissor kicks
slow mountain climbers (knee to chest or opposite elbow)
heels to heaven
alternate toe touches
bicycle crunches
plank hold
side plank hold (R)
side plank hold (L)
Run back through Bijou park and continue running along front street toward Market St, again stopping and doing burpees at every wreath.
Turn right onto Market - stop for photo op on Water Street
Run along Water St and Stop at Orange St. Partner up again for two rounds -one partner does side shuffle squat, while the other runs up Orange and back.
Continue again down water street and stop at Nun. Complete final round of partner work. One partner does plank tap out reaches (in plank, alternate r/l foot tapping out to the side -reach forward w/opposite hand), while the other runs up and down nun. Each partner does the exercise once and runs once.
Run back to Orange street via boardwalk - repeat ab series, then run back to Cotton Exchange
COT: "You carry so much love in your heart. Give some to yourself."
Date: 8/12/2024
Location: Ballast
Q: Butcher Block
PAX: Hops, Nancy Drew, Inferno, Ocra
Warm up:
Good mornings, toy soldiers, runners lunge, side lunge squat, standing abs
The Thang:
Run up Walnut
1st song - Live Your Best Life -Alternate between JJ, shuffle w/cossack squat reach, shoulder taps
Run to grace st, down to front st
2nd song - Happy Place - Raggedy Anne, squat jumps, RA, boy bands, RA, split squat pulse
Run to stairs
Run up and down stairs, then partner up at the bottom
Partner one does hand release push ups while partner 2 runs up ½ way then back down. Partners do one burpee together, then partner 2 runs ½ way up and back, then two burpees together. Then partner 1 runs all the way up, back down, 3 burpees together. Partner two runs all the way up, back down, 4 burpees, then both partners run all the way up together
At the top of the stairs - 3rd song - Youngblood
LBCs, bicycles, bridges, bicycle pulse, flutter, single leg bicycles
Run to second street, make a right on Chestnut. Halfway down, use the hill on Chestnut to do 11’s (Imperial Walkers and Sumo Squats).
We got back to the AO early and did a round of Mary.
Date: 6/24/2024
AO: Ballast
Q: Butcher Block
PAX: Hops, Crosstitch, Summit
Warm Up: Toy soldiers, jumping jacks, windmills, then warm up song
To the song, Something Just Like This (Chainsmokers) - High plank buzzsaws during first verse and third verse. Squat pulses during the second verse. Burpees during the chorus and instrumental.
The Thang:
Conveyor Belt: Four PAX line up evenly spaced up the hill on Walnut street. The PAX at the bottom of the hill completes 5 star jumps, then runs to the next station, relieving the PAX already there. That PAX runs to the next station and takes over the next exercise, while the one who was there runs to the next station. The last PAX, when relieved, runs to the bottom of the hill and does 5 star jumps, then runs to the first station and the same sequence follows until all PAX have done all exercises twice.
We did reverse lunges, push ups, and deep squats. With more PAX, you can add stations with additional exercises, or have PAX double up at the stations.
After this, we all ran down the hill, then sprinted to the top and turned left. In front of CFCC, we used the benches to do 45 second tabatas of step ups, tricep dips and pistol squats.
On Red Cross Street we used the hill to do another conveyor belt, changing the exercises to 5 froggers, Raggedy Annes, mountain climbers and squat kicks. Again, we all ran to the bottom of the hill and sprinted to the top, making a left, again on Front Street. We turned left on Hanover Street, left on Nutt Street. Held a wall sit for about a minute and a half, then made our way to the Secret Garden. There, we did a five minute AMRAP, alternating between running the stairs, plank walks and jumping jacks (PAX rotate through OYO).
We made it back to the AO with 5 minutes to spare so we did a modified 11 on the Walnut street hill (counting to 5 instead of 11, doing boy bands and Ys and Ts), making sure we were thoroughly dead and soaking wet! 😂
COT: “May you have all the confidence of an incredibly average man!” LOL
Date: 2/6/2023
AO: Ballast
Q: Butcher Block
PAX: Fire Drill, Nancy Drew, Swell, Hitch
Warm Up: OYO toy soldiers, jumping jacks, hamstring curls, then Fireball burpee warm up.
To the song, Fireball (Pitbull) - do burpees during instrumental and alternate squats and diagonal reverse lunges in between.
The Thang: Run to Everest and partner up. One partner runs up and down the stairs, while the other partner does and exercise.
1st round - knee drivers (each partner does 2 sets - stay on one side for each turn)
2nd round - side shuffle, side squat (each partner does 4 sets)
3rd round - plank tap outs (in plank, alternate r/l foot tapping out to the side)
Run past Mellow Mushroom and make a right - stop at the corner of 3rd street and do ab tabata series (30 seconds each, twice through.)
leg raises
flutter kicks
scissor kicks
slow mountain climbers (knee to chest or opposite elbow)
heels to heaven
alternate toe touches
bicycle crunches
plank hold
side plank hold (R)
side plank hold (L)
Run back toward Walnut St and head back toward cotton exchange. Stop at the entrance to the parking lot, then dealers choice (1 pax calls out an exercise for everyone else to do while they run up the hill to 3rd st and back). Continue until time is up - we did 2 rounds each PAX.
COT: Sorry, third workout of the day and I picked up the Q last minute - brain was not functioning enough to come up with a quote 😂
Date: 8/4/22
AO: Ballast
Q: X & Purl
PAX: Outlaw, PIVOT, Chowda, hops, pattie gonia
The Thang:
Begin at the Cotton Exchange. Run up to Front St and make a left, run down to Hanover St and make a left, run back down to Water/Nutt St and make another left. Continue on Nutt St to the CFCC Parking Deck.
Using the stairs:
1 full stair suicide (or champion): up one flight, back down; up two flights, back down; up 3 flights, back down, etc...
Up 1 flight (2nd floor), back down - 50 jumping jacks
Up 2 flights (3rd floor), back down - 40 shoulder taps
Up 3 flights (4th floor), back down - 30 pulse squats
Up 4 flights (5th floor), back down - 20 dead bugs
Up 4 flights (5th floor) - 10 jump squats and then run the deck back down
Then do it in reverse:
Up 4 flights (5th floor), back down - 10 Mike Tysons
Up 3 flights (4th floor), back down - 20 high knees
Up 2 flights (3rd floor), back down - 30 lunges
Up 1 flight (2nd floor), back down - 40 glute kicks (holding onto a railing, 20 each side)
Up 1 flight (2nd floor), back down - 50 second plank
This took about 35 minutes - so you can either repeat something above or do some hill repeats. We partnered up and did two rounds with raggedy anns at the bottom and two rounds with monkey humpers on Red Cross St then moseyed back over to Walnut for a backwards run up, 10 pushups, back down, 30 dips, back up and down. We covered somewhere between 2.5 and 2.8 miles.
Date: 1/4/22
AO: Ballast
Q: Butcher Block
PAX: Nancy Drew, Ocra, Chowda, Blue, Taxi
The Thang:
Begin at the Cotton Exchange. Run up to 3rd St and make a right, then right on Chestnut St., and right again on Water St. Stop at everest. All PAX do big girl situps while, one at at time, PAX take turns running up the stairs (2 steps at a time) and back down. When all PAX have completed the stairs, run back to Chestnut. Head up Chestnut St., stop at Front St., do 5 Bobby Hurleys and 5 push ups. Go north on Front St. Stop at Walnut. Do 5 Bobby Hurleys, 5 pushups, then run down Walnut to Water St. 5 Bobby Hurleys, 5 pushups, then back up to third, following the same route as before, returning to Everest via Walnut/3rd/Chestnut. One at a time, PAX will double step up the stairs and run back down while the rest do plank shoulder taps. Repeat previous route (Chestnut/Front/Walnut) and exercises back to Water St, and then run again to Everest via Walnut/3rd/Chestnut. This time PAX go up 2 at a time doing alternating side squats while the rest of the PAX do tricep dips. Repeat previous route and exercises back to Water St. This took roughly 45 minutes and we ran about 3.25 miles.
Date: 10/25/2021
AO: BALLAST
Q: Blue
PAX: Jumanji, Cross Stitch, Summit, Nancy Drew, Southpaw, Sunny, Hammer, Voyager, & FNG Iroh
Warm Up: Song - Bye Bye Bye by NSYNC. Squat jumps every time they said "bye". Rotated through toy soldiers, imperial walkers, cherry pickers, high knees, & butt kickers.
The Thang:
5 Rounds of Tabata workouts. Each round consisted of 2 sets of 3 one-minute workouts. In between rounds, the PAX ran up and down the closest hill.
Round 1:
Squat with overhead press & calf raise
One-legged bicep curls
T-Ys
Round 2:
Sparky Crab
Presses while in a bridge
Tricep extensions
Round 3:
Hello Dollies
Runner Crunches
Ankle Biters
Round 4:
Clam with leg extension
Supergirl pulses
Donkey Kicks
Round 5:
Monkey Humpers
Squat pulses
Calf raises
COT: Prayer requests followed by prayer
Date: 09/13/2021
AO: BALLAST
Q: Blue
PAX: Baguette, Southpaw, Twilight, Voyager, Nancy Drew, BookWorm, Taxi, Hitch, Monopoly
Warm Up: Toy Soldiers, Grape Vines, High Knees, and Butt Kickers across the parking lot x2
The Thang:
Deck of Cards:
Lined up packs in a straight line across the parking lot
Black cards - sprint to that card's number
Red cards - do the card number amount of reps of donkey kicks, fire hydrants, bridges, hello dollies, monkey humpers, or sumo squats
Would you Rather:
Tabata style work out where PAX chose which ab workout to do (50sec workout, 10sec rest)
Bicycle or Scissor Kicks, Hip Dips or Ragdolls, Hold Supergirl or Hold Plank, Ankle Biters or Swimmers, Heels to Heaven or Leg Lowers, V-ups or Big Girl Situps, Boat to Canoe or LBCs
Never Have I Ever:
PAX took turns saying "Never Have I Ever _______". If the PAX had done that activity, they ran around the entire parking lot. If they had not, they selected 1 of 3 arm exercises to do until the running PAX returned: Tricep Dips, T-Ys, or Push Ups
COT: Stretching while meditating with the Soulspace app
Date: 02/08/2021
AO: BALLAST
Q: Monopoly
PAX: Hitch, Ultra, Posh, Cuddles, Tango, Lavagirl, Wasabi, Kaboom, Flytrap, Ocra, Nancy Drew, Cayenne
Warm Up: Two song warm up doing a mixture of Jumping jacks, cross-body arm reaches,
opposite leg toe touches, side lunges, high knees, and butt kicks
The Thang:
Everest circuit (~15min) – 20 Triceps dips, 15 Plank shoulder taps (HC), 10 Squat thrusters, 5 Dead lifts (HC), run to top of stairs, 3 Star jumps, run down the stairs, and repeat!
Arms (~4min song): mix of morrocans, halleluiahs, scissors, circles, football posts (made up the name, but basically halleluiahs, but arms go forward til parallel with feet and back, instead of up and down)
Cardio (~5min song): switch kicks during the chorus, skaters and squat jumps during the other parts of the song
Mosey to the old courthouse by the fountain for some abs
Ab-O-Rama(~45sec ea): Bicycles, American hammers, heel taps, V-ups, flutter kicks, bridge lifts, swimmers
COT: Thanks for coming out to my VQ! Quote of the day: “Life is like riding a bicycle. To keep your BALANCE, you must keep moving.” – Albert Einstein
Date: 1/18/21
AO: Ballast
Q: Chowda
PAX: Wonder Woman, Hitch, Inferno, Patron, Monopoly, Twilight, Wasabi, Blue, Nancy Drew, Cuddles, Ocra, Hambone, Red Card, Posh, Kaboom, Ultra
Warm Up: Ground scrappers 19 ic, Toy Soldiers 19 ic
The Thang:
Run past Ultra's hill to the sidewalk. Lunge walk, stopping at each light pole for jump lunges increasing by 2's (2, 4, 6, 8, 10). Soccer taps on the curb while waiting for everyone to catch up.
Welcome to our new sidewalk/street...Burpee Street! Alternating between high knees, butt kicks, back peddle, stop at each light pole and complete 1 burpee. (I think there are 15 lights). Soccer taps on the curb while waiting.
At the PPD hill, 10 dips on the curb, bear crawl diagonally up the hill to the other side, 10 dips on the curb, bear crawl across, rinse and repeat. Soccer taps while waiting.
Mosey to 4 corners lot, grapevine across the top. Soccer taps while waiting.
Mosey to the parking garage near Circle of Pain. Climb the stairs to the top. OYO complete 50 push ups, 40 squats, 30 sit ups, 20 leg lifts, 10 burpees. Run the length of the top deck while waiting. Run down the ramps. 5 Frog jumps, 5 squat jumps (rinsing and repeating) while waiting.
Mosey back to the lot.
Ab-O-Rama: 42 plank shoulder taps. Potpourri.
COT: Go be the change. Do something small that impacts others. Start a movement.
Awesome way to spend my last night as 41. Thanks for getting me through another year!
Peace,
Chowda
Date: 1/11/21
AO: Ballast
Q: Blue & Stilleto
PAX: Hitch, Nancy Drew, Inferno, Chowda, Wonder Woman, Ultra, Hops, Patron, Kaboom, and Monopoly
Warm Up: 80s cardio dance to "It's Raining Men" at the AO
The Thang:
Moseyed to the Cape Fear Community College parking garage for some barre exercises. After each barre exercise, PAX did 15-20 ballerina squats and moseied up or down stairs.
Barre exercises
Allongee propellers
Allongee swiveling glute burners
Barre assembles
Thigh burners
Arabesque lunges
Leg raises
These exercises can be found here
Breakfast Club: Arms
PAX held up their arms for 4 minutes straight. Some exercises included:
20 angel pumps
20 backward pulses
20 forward circles
20 backward circles
Dirty Dancing: Core
PAX moseyed downstairs and held a Super Girl for 1 minute.
Karate Kid: Legs
PAX moseyed downstairs and did Tabata for 45 seconds, 15 second rest.
Jump squats
Kicks
Calf raises
Ab-O-Rama:
PAX circled up. We called out a PAX and she selected the ab workout (20 of each exercise). Then, we moseyed back to the AO.
Happy 8 year anniversary to FiA!! We had a great time celebrating, and thank you to everyone that went all out in their 80s gear! This past year had has enormous difficulties, but God has put you here for such a time as this!
With love,
Blue
Date: Jan. 1, 2021
AO: Ballast
Q: Chowda
PAX: Butcher Block, Hersey, Ocra, Fixer, Kaboom, Ultra, Daffodil, Sugar Rush, Strum, Taxi, Monopoly, Red Card, Summit
Warm Up: No clue...don't wait a week to post your Backblast...hahaha...
The Thang:
Mosey to Everest (the new favorite stairs). Starting at the bottom, complete a Bobby Hurley Ladder (1 BH, run up stairs, 2 BH's, run down stairs, 3 BH...rinse & repeat up to 10).
Mosey to Denali (Nun St hill). Partner up for Dora: 100 Push Ups, 200 Dips, 300 Plank Jacks - running the hill.
Mosey back towards Everest with a pit stop along the way of a set of 21 step ups, 21 dips. Before hitting Everest, another pit stop across the street along the Riverwalk for a set of 21 step ups, 21 dips, 21 bench lunges.
Plank Shoulder Tap Ladder at Everest.
Mosey back to the lot for Mary (Abs): 10 ic (or did we try 21?) in/out/crunch to butterfly, in/out side crunch/side/middle/side, and one other (again...note to self: don't wait a week).
What a way to start 2021! We surely needed a fresh start and I am so grateful I got to start the first day of a new year with you. "The new year stands before us, like a chapter in a book, waiting to be written."
Cheers to new chapters!
Peace,
Chowda
Date: May 23, 2020
Q: Chowda
Pax: Umpire, Fixer, Flytrap, Crasher, Hops, Butcher Block, Lock Box, Posh, Patron, Inferno, Stiletto, Frizzle, Snooze Button, Ali
AO: Ballast
Yahoo! Saturday AO change...from the beach to downtown. We are lucky our Region has awesome places to explore. Here's what went down:
Warm Up: Cherry Pickers, Side Lunches, Arms Circles
Waiting on the EC bike riders...40's in the lot: Curtsy Lunges/Moroccans
And we're off! Run down Water St (with a slight detour up and over the Ballast Hotel entry way). We stopped at 4 main cross streets to complete a set of leg exercises before hitting our final destination of THE HILL (we still need to name this hill. It's Nun St, I think & it is no joke...):
The Legalator:
10 Calf Raises
10 Calf Raises, 20 Monkey Humpers
10 Calf Raises, 20 Monkey Humpers, 30 Bobby Hurley's
10 Calf Raises, 20 Monkey Humpers, 30 Bobby Hurley's, 40 Squats
Once at THE HILL, partner up for a Dora. 1st PAX does the exercise, 2nd PAX runs up and down THE HILL. Switch.
100 Push Ups
200 Sparky Crabs
300 Dips
While waiting on the six, PAX did sets of 30 Hillbillies, 30 Raggedy Ann's. All together, we completed 30 (hc) Raggedy Ann's before moseying back.
On the way back, we stopped at 2 streets:
40 Squats
40 Squats, 30 Bobby Hurley's
Per request of the PAX, we split into 2 groups and did an Indian Run back to the lot. (I love when we all collaborate!)
Ab-O-Rama: Plank Session, all back to back, no rest
20 Plank Wrist Taps
20 Plank Shoulder Taps
20 Hip Taps
20 Knee Taps
20 Ankle Taps
COT: Live the story you want to tell.
Today was a morning full of power and determination. These ladies pushed themselves out of their comfort zone while encouraging others to do the same. Keep on trekking up and down that hill...
Peace,
Chowda
Date: January 6, 2020
Q: Posh
PAX: Hitch, Hops, Chowda, Patrón, Kimchi
AO: Ballast
Warm Up: Toy Soldiers, Squat Kicks, High Knees, Butt Kicks, Hallelujahs
Mosey to the capital building (up the steps and by the fountain)
Begin 12 Days of Fitness - just like the song 12 Days of Christmas (ex. 1 sprint, then 2 inchworm push-ups and 1 sprint, then 3 burpees 2 inchworm push-ups and 1 sprint, etc.):
1 Sprint (to the end of the street when you go left down the stairs, and back to the fountain)
2 Inchworm push-ups
3 Burpees
4 Push-ups
5 Jump squats
6 Lunges (HARD COUNT)
7 Shoulder taps (HARD COUNT)
8 Tricep dips
9 V-ups
10 Fire hydrants (HARD COUNT)
11 Carolina dry docks
12 Star jumps
Run back to Cotton Exchange lot - hold plank while waiting.
Y'all...This was tough and we finished it all with ONE MINUTE TO SPARE! Way to hustle ladies.
COT: Always stay humble and kind.
Cheers 🍻,
Posh
Date: December 9, 2019
Q: Chowda
PAX: Posh, Red Wolf, Frizzle, Inferno
AO: Ballast
Warm Up: To the song "Downtown" - Jumping Jacks, when they sing the word downtown, do a burpee.
Mosey to the hill on N Front & Hanover.
Partner Up for a DORA, exercises completed at bottom of hill, run done up and down hill:
100 Curtsy Lunges (hard count)
200 Moroccans (hard count)
300 Hillbillies (hard count)
Four Corners around the block/CFCC parking lot (the Hops Special), all reps are 30:
Corner 1 - Squats, Jump Lunges, Reverse Lunges, Monkey Humpers
C2 - Push Ups, Dips, Shoulder Taps, Grasshoppers
C3 - LBC's, Bicycles, American Hammers, Leg Drops
C4 - Mt. Climbers, High Knees, Butt Kicks
Mosey Back to Cotton Exchange lot - hold plank while waiting.
Did we do burpees at the end? Maybe, maybe not.
Frizzle! Welcome to your first downtown workout! Hope you join us for more.
Frizzle, Posh, Inferno, Red Wolf - Whoa. You ladies are beasts! So strong and motivating. Thank you for joining me. I really needed the fellowship and beatdown. Hops, thanks for always planning a killer workout we can take with us anywhere.
COT: Collect moments, not things.
Peace,
Chowda
Riverwalk Rush
Date: November 11, 2019
AO: Ballast
Q: Hitch
PAX: Inferno, Posh, Kimchi, Ocra
Warm Up: 30 seconds each arm circles, butt kicks, high knees, toy soldiers, jumping jacks
The Thang:
Run down riverwalk to court house - 4 rounds of running up the steps followed by 10 box jumps/step ups
Run down riverwalk to just past The George (near Orange St and Water St intersection) - 30 seconds of single leg tricep dips, 20 supermans, 30 seconds of single leg tricep dips with other leg up, 20 more supermans
Run down the riverwalk to just past the Pilot House (intersection of Nun and Water St) - 20 Bulgarian Split Squats, 15 push ups, 20 split squats other leg, 15 push ups, 30 seconds pulsing sumo squats, 10 lateral jumps, 30 seconds sumo squats, 10 lateral jumps, 3 hill runs
Ran back to courthouse for Ab-O-Rama - only 5 PAX so we did 2 times around of bicycles, shoulder taps, twisting side planks, reverse crunches, and big girl sit ups with punches
We had a smaller crew tonight but it was a good one! Kimchi set a fast pace for our over 1 mile run and everyone kept up! It's always nice starting off Monday with a great workout team. Hope to see everyone next week!
-Hitch
Date: October 14, 2019
AO: Ballast
Q: Posh
PAX: Stiletto, Inferno, Patrón, Chowda, Viking, FNG Red Wolf
Warm Up: 5 minutes - High Knees, Butt Kicks, Inch Worm Push-Ups, and Mosey to Cape Fear Parking Deck (Nutt & Red Cross St.)
The Thang: Tabata, 40's, and Indian Sprints
1st stop - The brick wall at Cape Fear Parking Deck. Tabata style workout! 40 seconds on and 20 seconds of active recovery. We did three rounds of the set.
40 seconds jump squats (modification - squats) / 20 seconds hold the squat
40 seconds of push ups (modification - push up on knees or inclined using the wall) / 20 seconds hold a plank
40 seconds of triceps dips using wall (modification - use one leg) / 20 seconds hold a dip
Mosey up and over to the Riverwalk in front of Embassy Suites (Estell Lee Pl. by the water). Time for 40s - 30/10, 25/15, 20/20, 15/25, 10/30
At the Riverwalk perform mountain climbers (hard count for an extra challenge)
Jog, hops, skip down the concrete path roughly 30' (near the entrance to Embassy Suites)
At the end of the path, perform plank jacks
Indian sprint back to Ballast - keep PAX together and the jog slow so that the sprint from behind can be intense, short, and fast
Ballast for Mary:
40 Raggedy Anns
40 LBCs
20 Glute Bridges
Welcome Red Wolf! Your energy and positive attitude is invigorating. Way to work!
Chowda - Thanks for showing us the reverse plank alternative for holding a dip! Loved it!
Stiletto, Inferno, Patrón, Viking, and Chowda - Way to crush those Indian Sprints and 40s! This cardio intensive workout was no joke! Thanks for letting me lead and encouraging me to keep going - definitely what I needed after a long day of sitting.
"A dream doesn't become reality through magic; it takes sweat, determination and hard work. " - Colin Powell
Cheers 🍻,
Posh
Date: October 7, 2019
AO: Ballast
Q: Chowda
PAX: Moai, Butcher Block, Cornflower, Twilight, Hitch, Inferno, Posh, 2.0 FNG Roundoff
Warm Up: Happy Jack, Deconstructed Burpee
The Thang: Mosey Adventure - we ran a square, stopping at three destination points.
1st stop - The Wall at CFCC - Using the wall, complete a set of exercises. Each exercise was 1 min 30 secs. We did two rounds of the set.
Dips
Step Ups or Wall Jumps
In and Out Push Ups
Mosey up and over to the white wall on 2nd and Grace. Same structure, different exercises.
Plank Wall Touches
Wall Squat Clams
Single Leg Wall Squat
Mosey over to the Alley near Copper Penny for 40's - Bobby Hurley's/Hallelujahs.
Mosey back to Ballast for Mary:
1 min Plank
1 min per side Standing Ankle Reaches
1 min Plank
15 ic Hillbillies
Welcome Roundoff! You guys! She's a sweet beast! Wow.
Props to those who double downed today - Cornflower, Butcher Block, Moai
Posh - hope those nails didn't get scratched up!
Twilight - you are killing those runs
Hitch, Inferno -beast mode!
Awesome job everyone! I so needed that workout today. Thanks for letting me lead and for pushing me.
Peace,
Chowda