9 PAX suffered through the soupy humidity of Lame Duck this morning. Right before warmup, we were treated to a posse of invisible-shirted studs running past… It was the @F3Tahoe crowd getting their early morning mileage in.
None of that running jibber-jabber for Lame Duck! We know how to slice and dice a beatdown without packin’ on the miles. No FNGs this morning, so an abbreviated disclaimer was shared. Let’s get to it…
Warm Up
- SSH x 20
- Mountain Climber x 20
- LBC x 20
- Alternative left-over-right/right-over-left hammy stretch (Q count)
- Sir Fazio Arm Circles Forward/Backward x 10
- Standard Merkins x 20
Thang
Skated over to the dog-pee-smellin’ astroturf for:
- Jack Webbs/11s – standard merkins plus jump-ups
- LBC x 20
- Windshield Wipers x 20
Bounce over to the Basketball Court, to partner up for suicides:
- Partner 1 – bear crawl down & back, Partner 2 – AMRAP merkins, Repeat-O
- Plank while waiting for the PAX, then Left Arm High/Right Arm High/Regular/Recover
- Partner 1 – lunge walk down & back, Partner 2 – AMRAP LBCs, Repeat-O
- Plank while waiting for the PAX, then Left Arm High/Right Arm High/Regular/Recover
- Partner 1 – Fiddler Crab L/R down & back, Partner 2 – AMRAP Prisoner Squat, Repeat-)
- Plank while waiting for the PAX, then Left Arm High/Right Arm High/Regular/Low Plank Hold/Regular/Recover
Next, we hopped up to the picnic table areas for:
- High Erkin x 25
- Alternating Left/Right Step Up x 25
- Dips x 25
- 10 count, then Repeat-O with reps = 15
- 10 count, then Repeat-O with reps = 10 (excruciatingly slow set all ’round)
We moseyed down to the tall brick wall, where we busted out with:
- People’s Chair, Q count, alternating with arms straight out/arms high/move down 3″
- BTW, 5 count down the line
- 10 Standard Merkins OYO
- Repeat-O the People’s Chair and BTW, then 40 LBCs OYO
- Repeat-O the People’s Chair and BTW, then 10 WWII Sit Ups OYO
Mary
- Dying Cockroach x 25
- Homer to Marge x 25
- LBC x 25
COT
- Announcement – The Arena at 2:30, at The Healing Place of Wake County. Meet at 2:00 Pullen Park if you want to run over with some PAX
- Announcement – HH at Cloud’s Brewery, featuring songs by Les Nessman
- Announcement – 4th of July Convergence will be at Catalyst and Ambassador only, 6:30 AM.
- Prayer Request – Ongoing prayers and support for Yukon Cornelius’ family
Red Dog took us out with thanksgivings and prayer.
Moleskin
Dice shared that some high school kid swam 23.xx seconds for the 50 yard freestyle this past week. Dice and YHC were swimmers in college, and I can tell you my best time was 21.08 in that event. For a high school kid to rock 23 seconds… Well, that’s fast.
I’ve been doing F3 now for 1 year, 1 month and thanks to Dice’s Recover Road Workouts (M – Disabled List, W – Injured Reserve, F – Lame Duck) I probably wouldn’t have stuck with F3 this long. I’m very grateful to him, Cornholio, and Tin Cup for doing most all of the Q work to keep these workouts going. Thanks, dudes!
