The Dirty Macdeuce has quietly risen to the top of YHCs favorite workouts. It checks all the boxes for me: Running, upper body, lower body, and core. It’s 4 circuits of 3 exercises done to 12 IC reps. Each set has one chest exercise, one leg exercise and one core exercise. 1/2 mile ‘yog’ between each circuit.

5 PAX joined YHC this morning for the ME.

Warm-up

• SSH x 20 IC
• Good Mornings x 10 IC
• Michael Phelps x 10 IC
• WMH x 10 IC
• Slow Squat x 10 IC

The Thang

Traveling Burpees to start of the first set of the circuitl

Dirty McDeuce

Set 1

• Chest: Slow Merkin x 12 IC
• Leg: Square Jumps x 12 IC
• Abs: Ski Abs x 15 I2
• 1/2 mile run

Set 2

• Chest: Slow Diamond Merkin x 12 SC
• Leg: Bonnie Blaire’s  x 12 IC
• Abs: LBC x 12 IC
• 1/2 mile run

Set 3

• Chest: Slow Wide Merkin x 12 SC
• Leg: Bobby Hurley x 12 IC
• Abs: Peter Parker x 12 IC
• 1/2 mile run

Set 4

• Chest: Curb merkin circuit via Marky Mark 3×4 IC
• Leg: Johnny Drama x 12 IC
• Abs: Parker Peter x 12 IC
• 1/2 mile run

Traveling burpees back up the parking lot for Mary.

Mary

• Plank O’rama
• Merkin Ring of Fire to 3

Announcements

• Keep Splashback in thoughts and reach out. He’ going through a tough time right now.
• Rebar organizing a cabinet build for North Chatham elementary to replace what was destroyed in a fire. Hit slack for details.
• Chatham Holiday Banquet is back-on this year. 12/16 location TBD.
• Tuesdays on Ice starts next Tuesday. Hit Slack for details.

COT

Announcements today reminded me of why F3 is so important. It’s about the community and network of men out there pushing each other to be and do better for yourself, your friends, and your community. Thankful for this group. Aye.