On a brisk autumn morning, 5 PAX helped YHC celebrate 1 year of F3 by breaking in a new beatdown deck.
We started with the usual disclaimer and a simple warmup consisting of :
SSH, Michael Phelps, harvester, and WMH
we went in a counter-clockwise rotation with each pax drawing a card and leading that exercise. between each exercise, we travelled a lap of the parking lot, changing up the movement to include: mosey, reverse mosey, skip. When the exercise was a movement, we did that in place of the lap.
The exercises were, in no particular order:
10 Rosalitas
100 flutter kicks
25 shoulder taps
90 sec high plank
8 forward lunge, slow and full range of motion
12 WWII situps
100 Arm circles,50 forward, 50 reverse
25 diamond merkins
25 dips
10 incline merkins
9 ranger merkins
8 normal merkins
3 Chuck Norris merkins
10(I.C.) Butt-kickers
9(I.C.) High knees
Backwards run around the lot
Karaoke around the lot
With 6 core exercises in the ME, there was no separate Mary.
Announcements: The Bull, this Saturday. If you're not out-of-town, you better be in downtown Durham to see what Max Power & Swamp have cooked up
Moleskin: This week marks 52 weeks of F3 for YHC. I want to thank each and every PAX that posted with me, called me out to a post, led a Q, or helped setup/run an event. I, as are all of us, am a better person for having found this group. Let's keep it going. See you in the gloom. AYE!