9 PAX arrived in the less-than-expected gloomy gloom. Last night, the heavens opened up and there was a torrential downpour with expected rain through the morning. YHC had mentally prepared the PAX on Slack that this workout was going to be rain or shine. While it wasn’t exactly shiny, it was not rainy either. It was actually a nice, tolerable temperature with just some puddles to circumnavigate.
Today marks YHC’s 6th anniversary with F3. I started out in November 2012 not knowing what I was getting into. I only knew that it was very early and cold and I was very out of shape. My first post was at Duke’s main campus which is now what is known as Devil’s Ridge. I spent most of my time wheezing on my back which is where the term Floyd plank originally came from. For those of you interested, I was able to find the BB for my original post on 11/6/12:
We didn’t have names for our workouts back then and we didn’t have t-shirts. We only had about 7 or 8 guys and half of them never came back. In the end, from that first group, only Riggs, Doogie, Dream Catcher and I remain. Shooter joined shortly after. He smoked me back then and still smokes me to this day. DC is now my colleague at Duke, one of the networking successes of F3. Doogie is still a bit of a question mark in regards to attendance and most everything and Riggs has been on the DL so long, I wonder if he’s actually moved to Utah with Coco. It has been amazing watching F3 Durham grow into the larger F3 Churham. What was once a situation where we were happy if 4 people showed up once a week on a Saturday, it is now 40 weekly workouts with several hundred men on the roster. I am so proud of what we have become. Also, I will never forgive Whole Foods for what they did to us. Ever. Don’t ask.
Enough with the weather report and reminiscence…..On with the beatdown!
Warm-up
SSH x 20
Windmills x 10
Imperial Walkers x 10
Arm Circles x 15
Harvesters x 10
Willy Mayes Hayes x 10
Jog the Almond! Waved at the school worker. Was pretty sure we were going to be asked to leave but instead she just waved nicely at us.
The Thang: The Beast
In honor of my first post, I decided to bring the Beast to the Piranha. There are 6 stations. PAX do six reps at each station and there are 6 sets. YHC chose randomly the mode of travel between each station.
Set 1: Run to each cone, do Merkins (x36 total)
Set 2: Lunge walk to the cones, do Air Squats (x36 total)
Set 3: Bear crawl to the cones, do Dry Docks (x36 total)
Set 4: Bunny Hop to the cones, do Jump Lunges (x36 total)
Set 5: Backwards run to cones, do Mountain Climbers cadence (x36 total)
Set 6: Run to cones, do WWII situps (x36 total)
Mosey a short distance from the Beast and circle up. Oops! Floyd forgot to pick up his cones. One by one, each PAX runs to retrieve a cone and under the cone is an exercise written that we had to do 20 reps of
Hand release Merkins x 20
Air Squats x 20
Merkins x 20
Jump Lunges x 20
Ski Abs x 20
Jump Squats x 20
Dry Docks x 20
Mountain Climbers x 20
Now that all the cones were collected, we moseyed to the playground and covered bench area. Each PAX was instructed to do OYO
Derkins x 20
Dips x 20
Irkins x 20
Pullups x 20
Swerkins x 20
Swing leg crunches x 20
Run back to the start
Mary:
LBCs x 40
Flutter kicks x 20
Heels to heaven x 20
COT
Moleskin:
Tclaps to F3 SoDu for successfully launching a new AO. Already we have several FNGs from the Parkwood area and I think this will be critical to the growth of this sub-region. Awesome job Brick and WeedNFeed.
We announced the Backpack and Belt initiative and encouraged all to contribute.
YHCs M is collecting toys for Toys for Tots and YHC would like to build up as many wife points as possible, so if you could bring a toy to either Tuesdays or Thursdays it would be for a doubly good cause.