YHC first posted to an F3 workout on 7/16/2018 at #theeagle. Much has changed in the past 2 years, both in YHC and in the world. YHC wanted to use today as a throwback and a yardstick. A throwback to his FNG post (led by Ocho), which would act as a yardstick to see how much he had progressed in fitness.
Warmup
- SSH x25
- WMH x12
- Imperial Walker x12
- LBAC/Reverse x12 each
- Slow Merkin x10
Thang
Split into two groups, and Ricky Bobby to the Durham Farmer’s Market. This… was sort of a cluster and turned more into a Group Mosey. Poor Q leadership/planning as it was hard to run in two columns in a Rickey Bobby style along city streets. Who knew there would still be cars at 0530?!
Either way, this still accomplished YHC’s goal of getting our legs warm and getting us where we needed to go.
Farmer’s Market area was already occupied this morning, so we audibled to the parking lot catty-corner. According to Google Maps, this gave us a ~300m rectangular track to work with.
- Lap 1 – mosey 3 portions, run hard 1 portion. 5 each: Merkins, Jump Squats, LBC IC, and Dry Docks
- Lap 2 – mosey 2 portions, run hard 2 portions. 10 each: Merkins, Jump Squats, LBC IC, and Dry Docks
- Lap 3 – mosey 1 portion, run hard 3 portions. 20 each: Merkins, Jump Squats, LBC IC, and Dry Docks
- Lap 4 – run hard the whole lap. 40 each: Merkins, Jump Squats, LBC IC, and Dry Docks
- Lap 5 – mosey 1 portion, run hard 3 portions. 20 each: Hand release Merkins, Jump Lunges/leg
- Lap 6 – mosey 2 portions, run hard 2 portions. 10 each: Hand release Merkins, Jump Lunges/leg
- Lap 7 -mosey 3 portions, run hard 1 portion. 5 each: Hand release Merkins, Jump Lunges/leg
Mosey back to Startex. By YHC’s calculations, the PAX ran just over 2 miles during the workout today!
Mary
Had originally planned Flutter Kicks on Laps 5-7. Held them out for time concerns, but as we ended up having enough, YHC worked them back into Mary.
- Flutter Kick x20
- Heels to Heaven x20
- Flutter Kick x10
- Freddie Mercury x20
- Flutter Kick x5
- High Plank/Low Plank Ring of Fire – each man went into Low Plank during his turn, for a 10 count
Announcements – Shake It is doing a 50K this Saturday, and would love to have people run portions with him. Details on Slack in the #ndtr channel
Prayer Requests – for Ashley (having surgery today), for IT going to his brother’s wedding and for all those traveling this weekend, and for parents and children in Durham who will be starting back with virtual learning in the Fall.
YHC took us out. It was an honor to lead today, as always. Being AOQ at #the_falcon, YHC doesn’t get around to other Friday AOs as much. He very much appreciated the warm welcome from the #honeybadger PAX and hopes to be able post more often there.
Verdict on the yardstick – this was not nearly as hard as it was as an FNG! But it was still difficult. There’s always room for improvement! YHC felt he got better today, and hopefully all the PAX in attendance can say the same.
SYITG!