5 years ago to the day, or thereabouts, F3 Durham got it’s start.  A bunch of ENT residents and Floyd and Dreamcatcher found themselves at the mercy of Howard and several other F3 Raleigh pax who came to help us start this thing.  I don’t know where we thought it would go at the beginning.  We thought we were just starting a workout group.  Obviously this has turned into much more than that.  But anyway, here we are 5 years later and now Floyd’s ripping his shirt off in front of strange women.  Amazing stuff…

 

Warm-up:

SSH x 50

Overhead Seal Claps x 25

Windmills x 10

Mountain Climbers x 20

Willie Mayes Hayes x 10

Arm Circles x 10

Reverse Arm Circles x 10

Merkin Pyramid:

1 Merkin

2 Merkins

3 Merkins

Etc. Etc. Etc

9 Merkins

10 Merkins

Burpee Busters: In 10 days, we will have Halloween. What better way to finish the warm-up than to move to the tune of Ray Parker, Jr. and Ghostbusters. Start with side shuffle hop. Every time the word “Ghost” is said, do a burpee, then switch to Air Squats. At the next “Ghost” do another burpee and switch back to SSH. Rinse and Repeat for the entire song.

At this point YHC Floyd felt that the PAX were adequately warmed up and ready for the main workout led by Riggs and Doogie.

On to The Riggs…

Pretty simple workout, really.  Just some sprints from 18′ to 18′.  4 of them.  Then air squats, 20 of them.  The 4 more sprints.  Then 20 air squats plus 10 tuck jumps.  Then a bear crawl/sprint, sprint, gorilla walk/sprint, and another bear crawl/sprint.  Then 20 air squats, 10 tuck jumps, and 20 jump lunges.

Hand it off to Doogie…

Jack Webb down the pyramid 1:4

10 merkins, 40 shoulder presses… 1m:4sp

Plank City

-10cc plank jack

-10cc Peter Parker

-10cc mountain climber

-10cc flying vijayjay

-10cc Parker Peter

-10cc mountain climber

-10cc Peter Parker Peter

5 count bows/toes plank around the circle

50cc flutter kick by Bushwood