Below is the infamous pre-blast for Raleigh’s “Judgiest” F3 workout.
I’d like to call this the “Heinskitz Velvet 3000”. 5 Stations with modified jack-webb exercises(only go to 5 reps on 1st loop, and increase # of reps by 1 after each loop) at each station.
quick warm up and mosey to station 1. Partner up with somebody similar in size and speed. This is a race…..right?
5 Stations:
- Station 1: marble parking lot above the amphitheater where they park the nice cars.
- Station 2: Mosh pit area within the amphitheater.
- Station 3: Dock by the lake
- Station 4: Rings
- Station 5: Top of Grassy Hill(to get back to station 1, continue up the greenway path up, pass what’s left of the train depot, pass the parking lot where we park, and down the hill to start the loop over.)
Exercises at each station:
- Station 1: Merkins/Carolina Dry Docks
- Station 2: Box Jumps/Irkins
- Station 3: Ski Abs/Plank Jacks
- Station 4: Sumo Squats/Star Jumps
- Station 5: WW2/Reverse LBCs
Time will be called at 6:09. The team that gets through the most stations wins the race but you will not get a trophy tomorrow. Instead, you’ll get a shout-out on twitter and a pat on the back after the closing prayer. Way cooler.
