Cold and gloomy, Floyd and Big Love braved the elements alone after the scheduled Q (Doogster) texted in with a migraine. Without a planned set of exercises, the ever resourceful Floyd dug into his bag of tricks to bring out the old standard, the escalator.

Warm ups
SSH
Imperial Walkers
Windmills
Lower leg stretching

The Thang: Escalator

Run halfway around the loop and do an exercise. Run the other half and do the next set. Repeato for 10 sets. Each set adds a new exercise.

SSH x 10

SSH x 10
Jump Lunges x 10

SSH x 10
Jump Lunges x 10
Merkins x 10

SSH x 10
Jump Lunges x 10
Merkins x 10
Mountain Climbers x 10

SSH x 10
Jump Lunges x 10
Merkins x 10
Mountain Climbers x 10
LBC’s x 10

SSH x 10
Jump Lunges x 10
Merkins x 10
Mountain Climbers x 10
LBC’s x 10
Heels to the Heavens x 10

SSH x 10
Jump Lunges x 10
Merkins x 10
Mountain Climbers x 10
LBC’s x 10
Heels to the Heavens x 10
Russian Hammers x 10

SSH x 10
Jump Lunges x 10
Merkins x 10
Mountain Climbers x 10
LBC’s x 10
Heels to the Heavens x 10
Russian Hammers x 10
Carolina Dry Docks x 10

SSH x 10
Jump Lunges x 10
Merkins x 10
Mountain Climbers x 10
LBC’s x 10
Heels to the Heavens x 10
Russian Hammers x 10
Carolina Dry Docks x 10
Quad Hoppers x 10

SSH x 10
Jump Lunges x 10
Merkins x 10
Mountain Climbers x 10
LBC’s x 10
Heels to the Heavens x 10
Russian Hammers x 10
Carolina Dry Docks x 10
Quad Hoppers x 10
Burpees x 10

Mary: skipped due to the Amen’s corner of ab exercises in rounds 5-7.

Moleskin
Props to Big Love for coming out. You are making your ex-neighbor look bad.

Be sure to come out Saturday. I have something special planned. It involves the numbers 40 and 2. And no it isn’t 42, the meaning of life, the universe and everything.

0 Replies to “In case of emergency, use Escalator”

  • So I just went back and counted…I have done 81 F3 workouts this year. There are potentially 5 more left in December. This included 2 workouts that didn’t have backblasts (slacker Flying J), 2 workouts on vacation, and 2 convergences with Raleigh. Maybe my New Year goal for next year will be to break 100. How do you guys stack up?

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