In pioneering fashion, the first ever F3 Pamilico County launched with a healthy dose of pain.
Note: all Jogs fellowship pace
Warm up: Jog 1/4 mi. 20x SSH, 20x Imperial Walkers, 10x windmill, 20x mountain climbers
20x Derkins, 20x Incline Merkins, 20x squats
15x all of the above, 10x all of the above, 5x all of the above.
3 exercises, 3 PAX- Round 1: 5x man-makers, 70lb curls to fail, Box jumps/ step ups timed by man-makers.
Round 2: 3x Man-makers, Curls to fail, Box Jumps/step-ups timed by man-makers.
Next: Over the creek! Jump over the creek- for each jump- 1 merkin. 10x
Jog to People’s chair for 30 count, Jog to people’s choice: Derkin/ Incline Merkin/ step up – on the saw horse, Jog back Balls to the Wall 30 count.
Merry: 20x LBC, 20x WW2 V ups (Potsy’s invention), 20x Freddie Mercury, 25x side-to-side sit ups.
Finish with a 20 Merkin flourish.