9 PAX got their week started with a soggy variety hour (45 minutes) at Kenan.

Some of YHC’s fondest F3 memories are from his early post at Kenan (formerly Fetzer) and those beat downs inspired today’s return visit.

Warm-up

25 x SSH (IC)

10 x Good Morning (IC)

10 x Merkins (IC)

20 x MC (IC)

10 x WMH (IC)

10 x Harvester (IC)

YHC led the PAX over to stairs outside Gate 3 and fondly remembered the first time Blindside called out a downstairs Bear Crawl.  We re-enacted all way down and SSH at the bottom waiting for the six.

Then, we spread out around the stone wall circle in front of the football center.  The call was traveling derkins.  The plan was to re-create the pain inflicted by Subprime around the Old Well, as we all rotated with feet elevated on the wall to slightly up the ante.  YHC mis-remembered that the wall actually features several elevation changes, so to avoid those we did 5 traveling derkins (IC) to the right, immediately followed by 5 traveling derkins (IC) to the left.

After derkins, we cranked out 20 alternating leg step-ups on the wall (IC) ala the one and only Shooter!

Repeato: traveling derkins & step-ups (two more rounds)

We then moseyed over to the railings outside the parking deck.  It was here that Adolphus introduced YHC to the Underdog/Australian Pull-up.  We did 20, then countered it with 20 merkins.

Repeato for 2 more sets (w/10 of each in last set).

Next, it was into thunder dome (adjacent parking deck) for some Deck Dora.  Had trouble remembering who introduced this torture chamber to YHC – I remember Prancing Horse, Coco, and Avalanche all being there, but that may just be because I was envious at how easy they made it look.  Anyway, partner up with these instructions:

Partner (1) runs up 2 ramps (1 level) then comes back down the stairs to starting point

Partner (2) remains at start performing stationary exercise.

Flap jack until cumulative goal reached, then both partners run up 1 level and plank it out until all PAX finished.

Level 1 – 150 total air squats

Level 2 – 150 total jump lunges

Level 3 – 40 total burpees

Running low on time we headed back to launch for Mary:

20 Peter Parker / Parker Peter (IC)

3 rounds of (:30) Superman Holds

No Announcements or Prayer Requests