15 Pax including 4 FNGs (Keaton, AMTRAK, Bunsen, IHOP) came out for some fun in the sun at the Weekend Crick. Today’s platter of pain was served up by YHC and The Situation. We are excited to announce that the area with the second set of railings by the dumpster shall henceforth be known as the service court, courtesy of The Situation. Hey we didn’t say it was a great name but now everyone can be on the same page. We had a great turnout today thanks to cameos by Shaggy, Cosco, Maize and our ever growing pool of FNGs. Its great to see F3 growing in this region.
The Thang
Warmup
- SSH x20
- Dry Docks x20
- Merkins x20
- Fazio x15
- Reverse Fazio x15
- SSH x20
- Mountain Climbers x20
- Peter Parkers x20
- Dan Jansens x20
11’s on the steps
- Run to the top of the steps
- Merkins x10
- Run to the bottom
- Squat x1
- Repeato until Merkins =1 and Squat =10
- Irkins x10
- Derkins x10
- Wide Merkins x10
- Repeato x2
To the soccer field
- Bear crawl 1/4 field
- sprint back
- Crab walk 1/4 field
- sprint back
- Long jump 1/4 field
- sprint back
- Lunge Walk 1/4 field
- sprint back
Service Court (Torch to The Situation)
- Indian run to the Service Court
Station 1:
- Spiderman up the railings
- Dragon walk down the ramp
Station 2:
- Box jump or step up x10
- Derkins x10
Station 3:
- Burpees x10
- Merkins x10
Repeat all 3 stations x2
Soccer Field
- Indian run to the soccer field
- Leapfrog over and under down to the 50′
- Leapfrog over and under back
Mary (Dealers choice)
- LBCs
- Reverse LBC
- WWIIs
- Box Cutters
- Flutter
- American Hammers
- Clappers
- Mountain Climbers
- Freddie Mercuries
- LBCs
- Scissors
- Poke the hole
- Russian Hammers
COT
- TClaps to our 4 FNGs for all their hard work
- F2 Events 6/11 at Brier Creek, run to trali and back with beer in between
- F2 Event 6/12 at Tir na nog
- North Raleigh Convergence at Baileywick on 7/4
- Chewie is taking us around the work next saturday 6/14 for his Maiden Q.
- Candlestick took us out
