6 PAX, arrived at Tobacco Road, apparently mostly because they slept in too late and didn”t have time to travel to the further, but better attended AO in downtown Durham. We will take what we can get, folks!
Warm Up:
SSH x 20
Windmills x 10
Willie Mays Hayes x 10
LBAC x 10
Reverse LBAC x 10
Mosey to the PAINGROUND for stage 1 of the workout.
The THANG:
Stage 1 of the workout was designed to give a difficult, but ultimately quick workout to the upper body. Unbeknownst to the rest of the PAX, they weren”t going to be using their arms much after this.
Set 1:
Pullups x 10
Merkins x 20
Dips x 30
Plank it out while everyone finishes
Set 2:
Pullups x 10
Merkins x 20
Dips x 30
Airsquats while everyone finishes
Set 3:
Pullups x 10
Merkins x 20
Dips x 30
Willie Mays Hayes while everyone finishes
Run to soccer field. Well look at that, we still have 30 minutes left in the workout. YHC explained that often F3 pays a lot of attention to the arms, shoulders and legs and then gives the abs a mere 6 minutes (or less!) at the end of the workout, kind of like an afterthought. YHC thought it would be interesting to remedy this injustice.
Stage 2: Core Fitness
Starting at the corner of the field, lunge walk 60 yards to midfield. Circle up on your six.
LBC x 30
WWII situps x 20
Flutter kicks cadence x 25
Bear crawl to the next corner. Pick up the six for stragglers. Circle up on your six.
LBC x 30
WWII situps x 20
Flutter kicks cadence x 25
Plank regulare x 60 count
Right arm high x 60 count
Left arm high x 60 count
Dragon walk to the near edge 18 yard box. Traveling burpees across the 18 yard box to the far edge. Inchworm merkin walk to the sideline. Circle up on your six.
LBC x 30
WWII situps x 20
Flutter kicks cadence x 25
Plank regulare x 60 count
Right arm high x 60 count
Left arm high x 60 count
Russian Hammers x 20
Heels to Heaven x 20
Freddy Mercury x 20
Sprint back across the field to the start for COT
COT
Prayers for Cardiac”s wife who is pregnant
Prayers for Troller”s friend Chubb”s wife”s husband”s father who is ill
Prayers for two PAX in Chapel Hill who were laid off looking for a job
Announcements:
Master Q challenge starts 7/1/17
Spartan SOS team is forming for the Spartan Race in Fayetteville on September 24.