It was a gorgeous morning. 5 faithful PAX showed up promptly at 7am at the Whole Foods parking lot in East Campus. Most of the regular F3 leadership was either hurt, fartsacking, on-call, interviewing for a job, or puking (see below).
Warm-up:
SSH x 20
Imperial walkers x 20
Windmills x 20
Merkins x 20
Various stretches
The Thang:
QIC Floyd introduced a special work-out he had been working on all week called “The Escalator.” On Duke’s East campus, there is a 1.7mile running loop. The concept here was to run for 2 minutes, then do an exercise (i.e. SSH). Run 2 more minutes, then add another exercise (i.e. SSH, merkins). This escalates until 10 different exercises are completed. The first time an exercise is introduced, you have to do 20 reps, then the next time only 10 or 5 depending on the exercise.
After completing the loop once, we still had two sets to go so we kept running. All in all, we ran about 2 miles to complete these exercises.
2 min run, 20 SSH
2 min run, 10 SSH, 20 Merkins
2 min run, 10 SSH, 10 Merkins, 20 Jump Lunges
2 min run, 10 SSH, 10 Merkins, 10 Jump Lunges, 20 Burpees
2 min run, 10 SSH, 10 Merkins, 10 Jump Lunges, 5 Burpees, 20 Low Slow Flutters
2 min run, 10 SSH, 10 Merkins, 10 Jump Lunges, 5 Burpees, 10 Low Slow Flutters, 20 Carolina Dry Docks
2 min run, 10 SSH, 10 Merkins, 10 Jump Lunges, 5 Burpees, 10 Low Slow Flutters, 10 Carolina Dry Docks, 20 Knee up jumps
2 min run, 10 SSH, 10 Merkins, 10 Jump Lunges, 5 Burpees, 10 Low Slow Flutters, 10 Carolina Dry Docks, 10 Knee up jumps, 10 Single-sided Burpees (we decided not to do 20 here just because).
2 min run, 10 SSH, 10 Merkins, 10 Jump Lunges, 5 Burpees, 10 LSF, 10 Carolina Dry Docks, 10 Knee up jumps, 5 Single Sided Burpees, 20 Partner on back squats
2 min run, 10 SSH, 10 Merkins, 10 Jump Lunges, 5 Burpees, 10 LSF, 10 Carolina Dry Docks, 10 Knee up jumps, 5 Single Sided Burpees, 10 Partner on back squats, 20 Merkin Jacks
Mary:
We went around the circle for 5 different ab exercises
Bicycles x 15
WWII sit-ups x 15
Hello Dollies x 15
Elbow to knee situps x 20
Russian Hammer Challenge: Keep doing technically correct Russian Hammers to see who can last the longest. First out TimBucTu. Congrats to Key West for lasting the longest. Guess those Cary F3 workouts are paying off.
Moleskin:
Awesome job today. Lots of enthusiasm for a tough workout.
T-claps to Dream Catcher for counting out reps. I was almost too winded to even announce the next exercise.
Happy Birthday Sienfeld. Stayed up too late last night partying. Texted me at 6:20 about merlot spillage.
I am away next week for my wife’s family reunion in Cincinnati. Have a great week.
