Yeah, so relatively speaking I may lack a little in the creativity department when it comes to creating a workout. Oh well. When we’re all sucking wind 20 minutes in, no one is complaining that I didn’t dig deep enough into the F3 exicon. Any chatter at that point is usually a result of all of us pushing harder, getting better. 15 PAX got the basic treatment at Dante’s Peak this morning.
Welcome FNG Chum!
Warm Up
- Jog to far end of parking lot
- 20 SSH, IC
- 15 Windmills, IC
- 20 Imperial Walkers, IC
- 20 Mountain Climbers, IC
- 20 Wide-grip merkins
Extended Warm Up
- Burpee broad jump to specified parked car
- Lunge walk to turf roll
- 15 Plank Jacks, IC
Thang 1
- Partner Chase with 7 hand-release Merkins
- Take the side sidewalk entrance out of the park, and continue around the park to the far entrance
- 25 LBCs IC when everyone arrives
Thang 2
- Mosey to the pond a grab a semi-travelling rock to share with your partner
- Partner 1 – Start lunge walking around the pond with rock above your head
- Partner 2 – Run around the pond and switch with Partner 1 when you catch him
- Flapjack and repeato until rock makes it around the pond
Thang 3
- Partner 1 – AMRAP curls
- Partner 2 – backwards run up hill to parking lot, then jog back to Partner 1
- Flapjack
- Repeato, this time doing AMRAP tricep extensions
Thang 4
- Mosey back to shelter, bear crawling the wooden bridge (of course)
- Partner 1 – AMRAP dips and irkins
- Partner 2 – run loop around tennis courts
- Flapjack
Mary
- 25 Freddy Mercs, IC
- 25 Boxcutters, IC
Announcements
- Werewolf – Jan 31 0530-0630 at the Briar Club in Chapel Hill – See Slack or @f3_werewolf on Twitter for more details
- The Mule – March 10 0615 launch from Chavis Park – See @F3TheMule on Twitter for more details and signup
- Carpex Kettle bell workout is in full swing on Mondays 0530 at Apex Nature Park (site or Dante’s Peak)
- New yet-to-be-named AO being started by Yogi – Tuesdays 0530 at Healing Transitions. Launch date is Jan 30
Prayers
- Family member of Earhart’s colleague for his recent diagnosis
- Disco Duck’s M
YHC took us out. Great group and and a great start to the day. It was an honor.
thought we were going with “steaming pile of…”