16 pax emerged this morning to push themselves and each other around H. Boyd Lee Park in the #F3Crossbones district of Eastern NC. Feeling a little under the weather and not at full strength, YHC had to devise a plan to keep everyone moving without slowing anyone down. Here’s what we did:
THE THANG
- Mosey towards Corey Rd and around to the area between two of the ball fields
- Warm Up COP
- 20x Side Straddle Hops
- 20x Imperial Walkers
- 10x Good Mornings
- 20x Mountain Climbers
- 10x Merkins
- 20x Squats
- Pair up with a man of comparable speed. Partner 1 takes off at a slow mosey while the other partner does 5 hand release merkins and runs to tap Partner 1, then they flapjack. Wash, rinse, repeat for a 1/2 mile lap around the park. Once back, continue to flapjack between one partner doing hand release merkins and the other partner running to the end of the sidewalk between the ball fields and back until all pax are in. (credit @maize for the idea). Repeat 2 more times – once with 5x sumo squats and final with 5x burpees.
- Mosey over to picnic shed for pyramid set:
- 20x Derkins – 20x Single Leg Squats (L) – 20x Irkins – 20x Single Leg Squats (R)
- 15x Derkins – 15x Single Leg Squats (L) – 15x Irkins – 15x Single Leg Squats (R)
- 10x Derkins – 10x Single Leg Squats (L) – 10x Irkins – 10x Single Leg Squats (R)
- 5x Derkins – 5x Single Leg Squats (L) – 5x Irkins – 5x Single Leg Squats (R)
- 10x Derkins – 10x Single Leg Squats (L) – 10x Irkins – 10x Single Leg Squats (R)
- 15x Derkins – 15x Single Leg Squats (L) – 15x Irkins – 15x Single Leg Squats (R)
- 20x Derkins – 20x Single Leg Squats (L) – 20x Irkins – 20x Single Leg Squats (R)
- Mosey back towards parking lot for quick Mary:
- 30x Russian Hammers
COT
NAKED MOLESKIN
- Awesome to see the cohesiveness and all around leadership throughout the group down in ENC – great things in store for #F3Crossbones
- Prayer requests sent out for injured pax and others suffering with illness
- Mud Run in Cola, SC on 4/11 – spots still available if interested
- You boys are on your own now – it’s been an honor and a privilege to be a little part of helping get you going – will be reaching out soon for help spreading F3 all over ENC – AYE!
