EKG was scheduled to lead his birthday Q this morning, but his wife asked him to play it safe and avoid any potential black ice. Rio’s wife also asked him to stay home. My wife had no such concern for me. She made sure I had my workout clothes ready, my alarm set, and extra bald tires installed on my car. 4 of us showed up and knew with no Q, it was time for the F3 Workout Deck.
Warm Up (led by Cricket)
-Side Straddle Hops (20)
-Good Mornings (10)
-Sir Fazio Arm Circles (10 and 10)
The Thang
We moseyed to the SuckBricks and dealt cards to each PAX. We got through 8 rounds for a total of 32 exercises.
In no particular order:
AH – 100 Side Straddle Hops
3H – Sprint 300 meters
4H – Sprint 400 meters
7H – Bear Crawl from the first SuckBrick up to the awning, mosey back
8H – 18 Squat Thrusts (Burpees without the Merkin)
9H – 19 High Knees
JH – 25 Plank Jacks
AC – 100 Flutter Kicks
3C – 13 High, Slow Flutter Kicks
4C – 14 Heels to Heaven
6C – 60-Second Low Plank Hold
7C – 17 LBCs
8C – 18 Luges (core exercise sort of like a V-up)
9C – 90-Second High Plank Hold
JC – 25 Shoulder Taps
3D – 13 Chuck Norris Merkins
4D – 14 Carolina Dry Docks
5D – 15 Hand Release Merkins
6D – Wide Arm Merkins
8D – 18 Merkins
9D – 19 Ranger Merkins
JD – 25 Dips
5S – 15 Standing Lunges
6S – 16 Jumping Lunges
7S – 17 Monkey Humpers
9S – 19 Low, Slow Squats
10S – Lunge Walk for 100 meters
JS – 25 Smurf Jacks
QS – 25 Monkey Humpers
KS – 25 Squats
Joker #1 – PAX chooses exercise and number – Uggs chooses 20 Peter Parkers
Joker #2 – PAX chooses exercise and number – Spit Valve chooses 12 JLos
Didn’t get to:
2H – Sprint 200 meters
5H – Karaoke to the end of the awning and back
6H – Backward Run to the last island and back
10H – Butt Kickers to the end of the awning and back
QH – 25 Burpees
KH – 25 Mountain Climbers
2C – 12 WWII Situps
5C – 15 (each side) Oblique Crunches
10C – 20 Rosalitas
QC – 25 Freddie Mercuries
KC – 25 American Hammers
AD – 100 Arm Circles
2D – 12 Hand Clap Merkins
7D – 17 Derkins
10D – 20 Incline Merkins
QD – 25 Diamond Merkins
KD – 25 Merkins
AS – 100 Calf Raises
2S – 12 Bulgarian Split Squats
3S – 13 Wojo Squats (Bobby Hurleys)
4S – 14 Alternating Side Squats
8S – 18 Backward Lunges
After four sessions with the Workout Deck, we’ve now gotten to every exercise.
Mary
-None
Count-a-rama: 4 PAX
Announcements:
-F3 NE Wake Christmas Breakfast and White Elephant Exchange – this Saturday, December 15th, at Bojangles after workout at The Farm
-F3 Raleigh Christmas Party – Monday, December 17th – 6:00 pm – Little City Brewing (400 West North Street in downtown Raleigh)
-Charlotte/Concord Spartan – Sprint – Sunday, April 7th, 2019 – 1:15 pm – Group is F3 NE Wake – register at https://register.chronotrack.com/r/39355
-Legend Race – Saturday, April 13, 2019 – 9:45 am – Group is F3 NE Wake – let Floppy Disk know when you’ve signed up so we can get our own heat – register at www.legendrace.com
-Fayetteville Spartan – Super – Saturday, June 1st, 2019 – 8:45 am – Group is F3 NE Wake – register at https://register.chronotrack.com/r/40283?regOptionID=187264
-White Street Brewery evening runs on Tuesday nights – 7 pm – 3-mile and 5-mile options
Good work, men. Remember, if no one signs up to Q…or if he sleeps in…or if his wife won’t let him go…the deck is always waiting. It was an honor to lead you this morning.
