11 pax convened on on a frosty Laurel Hills Park for a @F3ChapelHill-led beatdown. YHC and co-Q Rodeo strove to leave the pax as banged up as the front end of Dredd’s van, but the #F3Strong pax powered through.
The Thang:
Warmup:
SSH x 30
Imperial Walker x 20
Mountain Climber x 20
Good Morning x 20
Bodyweight Squats x 20
Arm Circles x 10 each way
Indian Run the parking lot x 2
Run to picnic table gazebo for Table Stations:
(as many reps as possible in 30 seconds, rotate until each pax hits each station once)
30# ez-bar curls
Irkins
Dips
Overhead shoulder press with fence post (4x4x6)
Irkins
Dips
Fence post presses again
Bent row with Mdolphus’ 25# barbell
Bent row again, other arm
Bodyweight squat
Run to soccer field for Usian Bolts:
(line up at one goal, one pax calls an exercise for others to do while said pax sprints to the other goal and back)
2 rounds, myriad exercises called, YHC can’t recall them all but they included:
Merkins
Burpees
LBCs
Peter Parkers
Parker Peters
Flutter
Diamond Merkin
Burpees again
Freddy Mercuries
Star Jumps
Run back to parking lot for Human Plinko:
Pair off, groups number off 1-6. Group 1 runs the ball up the hill, rolls it down, number 2 runs it up, etc., until group 6 reaches the top.
Round 1) at bottom: Dry Docks, at top: Burpees
Round 2) at bottom: Burpees, at top: Dry Docks
6MoM:
Flutter x 15
Dolly x 15
Rosalita x 15
Freddy Mercuries x 15
Russian Hammer Ball Circle x 10
COT
Moleskin:
– Tclaps to the pax for welcoming the boys from Blue Heaven, glad y’all got to see some of what Rodeo puts us through every week.
– Good to see Dredd, YHC particularly enjoyed nomenclature-based Infantry reminiscence. Aye, hooah!
– Christmas Party. Apparently Chong Li will be drinking lots of lady wine, which should make for a good show. Don’t miss it!
