The workout was brought to you today by the number…6

March 13, 2018

WHEN: 03/13/2018
QIC: Knope
PAX: Dial Up, Kiah, Weenie Roast, Knope

As my son watched Sesame Street yesterday, I heard Elmo say “Today’s show has been brought to you by…”  March 11, marked 6 months since I started coming to F3, today was the closest I could get to a Q on that day.

With that in mind, today’s workout was brought to the 4 PAX that braved the icy gloom by the number 6.

WARM UP

Side Shuffle Hop x 20

Imperial Walker x 20

Hillbilly x 20

Fellowship Run to the intersection of W Forest Hills Blvd and Forest View St.

LBAC x 12

Reverse LBAC x 12

Overhead Claps x 20

Fellowship Run back to Forest Hills Park – Playground

THE THANG

Partner Up for 3 sets of AMRAP Pull Ups or Partner Assist x5  (h/t to Dial Up and Weenie Roast for a Pull Up Exhibition).

Mosey to Pavilion (the tennis court was too icy).

6 sets of Partner Derkins x 6, then Partner Leg Throws x 6

6 sets of Del Browns.  He was a legendary fisherman that created a crab imitating fly to to catch the elusive Permit in the Florida Keys.  He called his fly the “Merkin”.  In his honor, we did crab walks the length of the pavilion, and at the end we did a variety of merkins.  The merkin order was:

Merkin x 10

Diamond Merkin x 10

Wide Grip Merkin x 10

Hand-Release Merkin x 10

Carolina Dry Dock x 10

Plank Jack x 10

With some time to spare before Mary, we got into some lunge walks the length of the pavilion with Jack Jack Webbs at each end in a 1:1:4 ratio of Merkin:Plank Jack: Air Presses.  We had time for 7 of these before Mary (could’ve stopped at 6, but the PAX kept pushing for more).

MARY 

Outlaws x 24

Superman Ring of Fire x 25 count per PAX

Makhtar N’Diayes x 24

COT

The Bull – April 14 from 7-11 at West Point on the Eno

Be looking at the Durham 2nd F Channel for a 2nd F lunch opportunity within the next two weeks.

No Prayer Requests, thank you to Kia for taking us out.

NMS

At 5:25, I was the only person at the AO, and was nervous that no one was going to show due to the weather.  Thank you for the three PAX that showed up to work out despite the conditions, and allowing me to lead.  Over the past 6 months, I appreciate the support of the F3 community to improve my health, and in allowing me to lead a workout from time to time.  I’m looking forward to the next 6 months.  SYITG.