A near record of 28 Pax with a pair of 2.0s descended on Fetzer Field bright and early Monday after a Fourth of July holiday weekend.
To commemorate his one-year anniversary of being led to the soft bosom of F3, Prancing Horse volunteered for the running-oriented Q while YHC directed a Heavy Metal session.
Prancing Horse escorted approximately half the Pax to the north end zone area of Kenan Stadium, where they split into two groups and alternated doing box jumps and derkins and erkins on the stone walls and steps outside Kenan Football Center. Then the group high-tailed it up the stairwell eight flights to the top of the Bell Tower Parking Deck, where a series of Usain Bolts ensued—a sprint across and back over the top of the parking deck by one Pax while everyone else performed a designated exercise—burpees, double-merkin burpees, diamond merkins, long-slow flutters, air squats and monkey humpers.
Then the group moved back down to ground level and “stormed the castle,” beginning at the lower level of the terraced decks of grass and stone walls used for football tailgating and Tar Heel Town during fall: bear crawl to first stone wall, 10 box jumps, advance to next level, bear crawl to 10 erkins, advance bear crawl to 10 derkins. Recovery run back to Fetzer, jogged 400 and finished with 200m sprint.
Meanwhile, YHC gathered a dozen or so Pax and circled up with assorted toys: two 35 pound kettlebells, one 25 pound KB, one 15 pound KB; pairs of 35, 25, 20 and 15 pound dumb bells.
We made a circle with one exercise per station: KB high-pull, KB swing, merkins, right-arm row, left-arm row, diamond merkins, bicep curls, KB Russian hammer, KB goblet squat and press, wide-grip merkins, burpees, shoulder raises, standard merkins again.
YHC opened his Tabata Timer app and set the workout to 30 seconds of work and 15 seconds of transition and rest. We made it twice around the circuit and paused for 30 second low-plank holds and 30 seconds of Parker Peters after each circuit.
Finally, the entire group reconvened for Six Minutes of Mary: LBCs, box-cutters and a variety of planks, side planks and their kinfolk.
Afterward, Prancing Horse spoke eloquently on what F3 had meant to his life, that he had dropped from about 205 pounds to his high school wrestling weight of just under 190 pounds. The structure, focus, discipline, motivation, fellowship—all the gifts of F3 had manifested themselves in his life over 12 months.
