SF was planted in the frosty ground of the SCP for a earlier-than-normal, Black Friday edition of #Bastille. 4 pax including 1 FNG powered through the tryptophan fog.
The Thang:
SSH x 30
Good Morning x 15
Windmill x 20
Imperial Walker x 20
Bodyweight Squats x 20
Mountain Climber x 20
Run to covered picnic area
Rotate at 5 stations, 30 seconds each, as many reps as possible:
Irkins
Dips
Bicep curls with fence post (4x4x6′)
Overhead shoulder press with fence post
Bent rows with 25lb barbell
(2 circuits)
Run to rock ring amphitheater, choose your rock (by height). Bent Jacob’s ladder:
10 jump-ups , sprint to top of grass hill, 1 merkin, sprint back down
Continue as such until 1 jump-up, 10 merkins, plank it out
Recover on run to to dog park parking lot
Merkin suicides:
6 merkins at start point
Sprint to first streetlight, 6 merkins
Sprint back to start point, 6 merkins
Sprint to second streetlight, 6 merkins
Sprint back to start point, 6 merkins
Sprint to third streetlight, 6 merkins
Sprint back to start point, 6 merkins (42 total)
Recover on run back to picnic tables
Honor Round push-o-rama (1 pax calls exercise for the others to do while said pax sprints to designated point ~100 yards away and back)
Perfect Merkins
Spiderman Merkins
Carolina Dry Docks
Mission Impossible Plank (10 count around)
Mary on the tables (legs up throughout)
Dolly x 10
Rosa-Dolly (boxes in the air) x 10
Very Big Flutter x 10
LBCs x 10
COT
– Monday. Fetzer. 5:30. Be there.
– Glad to see Riggs in Blue Heaven, the F3ChapelDurham lovefest continues to grow.
– Tclaps to Muggsy for making his inaugural post in 24 degrees while rehabbing from ACL repair. Strong.
