Riggs, one of the core members of F3 Durham, is heading off to Toronto for a fellowship – word got out and the pax kept on coming… 18 total men of F3Churham, a brother from F3Raleigh, and an FNG got to work in proper fashion.
Riggs starts off…
Warm-up: indian run around the soccer field – SSH, IW, good morning, merkins
Walking lunge half the field, sprint to the other end, 10 cadence count merkins, 2 peter parkers
Bear crawl half the field, sprint to the other end, 5 burpees with a tuck jump
Backwards walking lunge half, sprint to end, 10 c.c. merkins, 6 peter parkers
Crab walk half the field, sprint to the end, 5 burpees with a tuck jump
Walking lunge half, sprint to the end, 8 c.c. merkins, 8 peter parkers
Gorilla walk half, sprint to the end, 5 burpees with a tuck jump
Reverse walking lunge to half, sprint to the end, 7 c.c. merkins, 10 peter parkers
Doogie takes over
Dueling Usain Bolts – 9 on each team – races – everyone does air squats while individuals sprint – losing team does 5 burpees with a tuck jump – winning team just does 5 plain burpees (haha… “plain”)
Go to the hill – indian runs up and down x2
Over to the parking lot – high knees down/back, butt kicks, defensive slides, grape vine, 4th knee ups
Go back to the hill, sprint up and down the hill
Merkin wave – 10 merkins, roll, 10 peter parkers, roll – repeato x3
Mary: high plank, 5 count down the line – LBCs, 5 cadence count down the line
– Best of luck to Riggs – you’ll do awesome. If you get bored, feel free to start F3Toronto. Let us know if you need guest Q’s.
– Tclaps to Flatline for coming out to Thin Blue Line – strong work – keep coming out – we’ll get you in shape.
– Welcome to the family, Puffs – too bad you’re from Virginia… feel free to stop on by
– Continued growth.. this is awesome.. keep it up.