5 of us showed up to Max Bandwidth this morning in the cold rain, ready for a VHS beatdown. The cyborg’s Qs are always tough, and the rain wasn’t going to make it any easier. At 0530 and no sign of the T1000, we ran to the awning and began our warm up. We kept waiting for the Weddings with the Wheatons star to show, but he left us waiting at the altar (he had been up most of the night with his son).
Silver Oak, named for his propensity for splashing merlot, did not let us down this morning. The winery was in full production about 35 minutes into the workout!
Warm Up
-Side Straddle Hops (15)
-Good Mornings (10)
-Helicopters (12)
-Sir Fazio Arm Circles (10 and 10)
-The Grinder Stretch (10 seconds per leg)
-Cotton Pickers (10)
The Thang
With no VHS in site, we pulled out the trusty F3 Workout Deck. We stayed under the awning, running to the SuckBrick on one end to pick up one card each, and then running back to the other end of the awning to do the exercises as a group. We got through 5 rounds for a total of 25 exercises.
In no particular order:
AH – 100 Side Straddle Hops
5H – Karaoke to the end of the awning and back
7H – Bear Crawl to the end of the awning
10H – Butt Kickers to the end of the awning and back
QH – 25 Burpees
8S – 18 Backward Lunges
5C – 15 (each side) Oblique Crunches
6C – 60-Second Low Plank Hold
7C – 17 LBCs
8C – 18 Luges (core exercise sort of like a V-up)
AD – 100 Arm Circles
2D – 12 Hand Clap Merkins
4D – 14 Carolina Dry Docks
5D – 15 Hand Release Merkins
7D – 17 Derkins
8D – 18 Merkins
10D – 20 Incline Merkins
KD – 25 Merkins
2S – 12 Bulgarian Split Squats
5S – 15 Standing Lunges
6S – 16 Jumping Lunges
7S – 17 Monkey Humpers
9S – 19 Low, Slow Squats
QS – 25 Monkey Humpers
KS – 25 Squats
Didn’t get to:
2H – Sprint 200 meters
4H – Sprint 400 meters
6H – Backward Run to the last island and back
8H – 18 Squat Thrusts (Burpees without the Merkin)
9H – 19 High Knees
JH – 25 Plank Jacks
KH – 25 Mountain Climbers
AC – 100 Flutter Kicks
2C – 12 WWII Situps
3C – 13 High, Slow Flutter Kicks
4C – 14 Heels to Heaven
9C – 90-Second High Plank Hold
10C – 20 Rosalitas
JC – 25 Shoulder Taps
QC – 25 Freddie Mercuries
KC – 25 American Hammers
3D – 13 Chuck Norris Merkins
QD – 25 Diamond Merkins
3S – 13 Wojo Squats (Bobby Hurleys)
4S – 14 Alternating Side Squats
10S – Lunge Walk for 100 meters
JS – 25 Smurf Jacks
AS – 100 Calf Raises
Joker #1 – PAX chooses exercise and number
After three sessions with the Workout Deck, we still haven’t gotten to:
3H – Sprint 300 meters
6D – Wide Arm Merkins
9D – 19 Ranger Merkins
JD – 25 Dips
Joker #2 – PAX chooses exercise and number
Mary
-20 Flutter Kicks (in cadence)
Count-a-rama: 5 PAX
Announcements:
-The F3 Raleigh “Oaks” Mudgear shirt pre-sale ends November 20th.
-Thanksgiving Convergence – Thanksgiving Thursday at Bandwidth/Max Bandwidth (Abbotts Creek Community Center) – 0700-0800 – followed by a run up Mt. Trashmore.
-Carpex Triple Down – Saturday, November 17th, at Bond Park – 0545-0625: Ruck, 0630-0730: Phoenix (F3), 0800-0900: MoneyPenny (FiA). Do one, two, or three (all are co-ed) and then share in some fellowship afterwards with pastries, juice, and bacon.
-Spartan Beast – Saturday, November 17th, 1015 – Join Floppy and Boingo’s team. $195 for open wave. Details at www.spartan.com.
-White Street Brewery evening runs on Tuesday nights – 7 pm – 3-mile and 5-mile options
Good work, men. Remember, if no one signs up to Q…or if he sleeps in…the deck is always waiting. It was an honor to lead you this morning.
