TKD is a great melting pot of PAX both new and old. Today's focus was on doing a lot of exercises that we haven't done in a while with good distancing.
WARM UP
SSH x 24
Willie Mays Hayes x 12
Imperial Walker x 12
LBAC x 12
Reverse LBAC x 12
THE THANG
PAX counted off. Their number corresponded to a number YHC had written in the parking lot. Odds at one end of the lot, evens at the other. Each end had a dry erase board with an exercise that corresponded to the number. Odd numbers were predominantly Merkins and Upper Body, PAX did 10 of these exercises at 3/4 speed and with a focus on form. Even numbers the PAX did 20 reps at full speed. PAX ran sequentially from number to number. The Exercises were:
1. Merkin
2. Dips
3. True American
4. Right Leg Bulgarian Split Squat
5. Right Hand Offset Merkin
6. Left Leg Bulgarian Split Squat
7. Left Hand Offset Merkin
8. Knee Up V Up
9. Mahktar N'Diaye
10. Johnny Drama (CC)
11. Wide Grip Merkin
12. Curbed Sit Up (10)
13. Diamond Merkin
14. LBC (CC)
15. Burpee (5)
16. V Ups
17. Absolution (5)
18. Squat Thrust (F3's Groiner)
19. Plank Jack (CC)
20. Peter Parker
21. Right Arm Nolan Ryan
22. Hello Dolly
23. Left Arm Nolan Ryan
24. Ballerina Pulse Squat
MARY
1 minute (approximate) High Plank
5 Count ROF 6" leg hold
5 Count ROF 6" pulses
20 Flutter Kicks (CC)
15 Hello Dollys (CC)
10 Heels to Heaven
COT
Max Power announced TBR competition coming up this Saturday (weather dependent).
Flag Sharing ceremony on Monday at the Eagle.
Iverson (RDU Regional Nantan) suggested a Post COT 6. Each man in the 6th spot shares how long they've been in F3, who brought them out, and why they come back everyday. We had 2 PAX share.
NAKED MOLESKIN
Today's workout went really well. It was a good mix of 1st and 2nd F. It was great to have Iverson visit from the NE Wake Region. He is a regional Q that oversees the regions surrounding RDU. Coffeteria followed with 5 PAX. The conversation was about other regions, how we're growing in our region, talking about hiccups in the process and sharing some personal stories about F3 and how it impacts each of us on a daily basis.
It is an honor for me to Q, thank you for providing the opportunity.
SYITG