11 PAX posted in the gloom, hoping that YHC would give them an F3 Hall Pass, i.e. 45 minutes of Floyd Planking. I did indulge them with 30 seconds of Floyd Planking, but the remainder of the time was spent reliving the childhood song, “The Itsy Bitsy Spider.”
Warm-Up
SSH x 25
Harvester x 10
Imperial Walkers x 10
Good Mornings Interrupted. Basically, Cosmo did an amazing Floyd impression and got us monologuing and YHC was totally on board. Til I realized we were supposed to be exercising. YHC quickly regained control and we mosied down to the big parking lot in Parkwood. I picked this spot because we would be able to spread way out for social distancing purposes.
Good Mornings x 10
Arm Circles x 10
Reverse Arm Circles x 10
The THANG: The Itsy Bitsy Spider.
As you remember, the itsy bitsy spider climbed up a water spout, but was stymied when a deluge of rain flushed that poor soul down the drain, erasing all forward progress. But being the plucky spider that he (she?) was, once our solar heat source evaporated all of the excess precipitation, that steadfast arachnid overcame her (his?) obstacles and reattained the previously reached heights.
That was the basic basis for the workout.
Water Spout #1: 5 burpees in your designated parking spot. Run to the next row of parking and do it again. In all, 5 sets, so 25 burpees. Run back to the start.
Water Spout #2: 10 Jump lunges (1,1,2,2) then walking lunge to the next spot x 5. 50 Jump Lunges each leg completed. Run back to start.
Water Spout #3: 15 Merkins. Run to each spot x 5. 75 Merkins completed. Run back to start.
Water Spout #4: 20 Carolina Dry Docks x 5= 100 reps. Run back to start.
Water Spout #5 (The Mary Spout): Parking spot 1: 25 LBCs. Parking Spot 2: 25 Flutter Kicks IC. Parking spot 3: Heels to Heaven x 25. Parking spot 4: Regular Plank with a slow 25 count. Parking spot 5: Low plank with a noticeably quicker 25 count.
You know, that spider was tired of getting flushed by the rain. Like a baller, the spider decided to traveling burpee all the way to the start. Seemed like a good idea at the time….
Floyd Plank x 30 seconds.
Run back to the Elementary School Start.
COT
10 PAX then spent the next 30 minutes cleaning up trash around the Elementary School. Great job with the 3rd F3 add-on. I feel we really hit all 3 Fs today.
Moleskin: Welcome to relative new PAX Jellystone who chose us over the Vortex. Excellent and, if we are being honest, intelligent choice. Tclaps to Frizzle who has maintained regular posting for his first 3 weeks. South Durham F3 is killing it. We have been one of the more active groups in the region. Keep it up and never give up. Always remember the lesson of the Itsy Bitsy Spider.