My Wife Urged Me to Go

EKG was scheduled to lead his birthday Q this morning, but his wife asked him to play it safe and avoid any potential black ice.  Rio’s wife also asked him to stay home.  My wife had no such concern for me.  She made sure I had my workout clothes ready, my alarm set, and extra bald tires installed on my car.  4 of us showed up and knew with no Q, it was time for the F3 Workout Deck.

 

Warm Up (led by Cricket)

-Side Straddle Hops (20)

-Good Mornings (10)

-Sir Fazio Arm Circles (10 and 10)

 

The Thang

We moseyed to the SuckBricks and dealt cards to each PAX.  We got through 8 rounds for a total of 32 exercises.

 

In no particular order:

AH – 100 Side Straddle Hops

3H – Sprint 300 meters

4H – Sprint 400 meters

7H – Bear Crawl from the first SuckBrick up to the awning, mosey back

8H – 18 Squat Thrusts (Burpees without the Merkin)

9H – 19 High Knees

JH – 25 Plank Jacks

AC – 100 Flutter Kicks

3C – 13 High, Slow Flutter Kicks

4C – 14 Heels to Heaven

6C – 60-Second Low Plank Hold

7C – 17 LBCs

8C – 18 Luges (core exercise sort of like a V-up)

9C – 90-Second High Plank Hold

JC – 25 Shoulder Taps

3D – 13 Chuck Norris Merkins

4D – 14 Carolina Dry Docks

5D – 15 Hand Release Merkins

6D – Wide Arm Merkins

8D – 18 Merkins

9D – 19 Ranger Merkins

JD – 25 Dips

5S – 15 Standing Lunges

6S – 16 Jumping Lunges

7S – 17 Monkey Humpers

9S – 19 Low, Slow Squats

10S – Lunge Walk for 100 meters

JS – 25 Smurf Jacks

QS – 25 Monkey Humpers

KS – 25 Squats

Joker #1 – PAX chooses exercise and number – Uggs chooses 20 Peter Parkers

Joker #2 – PAX chooses exercise and number – Spit Valve chooses 12 JLos

 

Didn’t get to:

2H – Sprint 200 meters

5H – Karaoke to the end of the awning and back

6H – Backward Run to the last island and back

10H – Butt Kickers to the end of the awning and back

QH – 25 Burpees

KH – 25 Mountain Climbers

2C – 12 WWII Situps

5C – 15 (each side) Oblique Crunches

10C – 20 Rosalitas

QC – 25 Freddie Mercuries

KC – 25 American Hammers

AD – 100 Arm Circles

2D – 12 Hand Clap Merkins

7D – 17 Derkins

10D – 20 Incline Merkins

QD – 25 Diamond Merkins

KD – 25 Merkins

AS – 100 Calf Raises

2S – 12 Bulgarian Split Squats

3S – 13 Wojo Squats (Bobby Hurleys)

4S – 14 Alternating Side Squats

8S – 18 Backward Lunges

 

After four sessions with the Workout Deck, we’ve now gotten to every exercise.

 

Mary

-None

 

Count-a-rama:  4 PAX

 

Announcements: 

 -F3 NE Wake Christmas Breakfast and White Elephant Exchange – this Saturday, December 15th, at Bojangles after workout at The Farm

-F3 Raleigh Christmas Party – Monday, December 17th – 6:00 pm – Little City Brewing (400 West North Street in downtown Raleigh)

-Charlotte/Concord Spartan – Sprint – Sunday, April 7th, 2019 – 1:15 pm – Group is F3 NE Wake – register at https://register.chronotrack.com/r/39355

-Legend Race – Saturday, April 13, 2019 – 9:45 am – Group is F3 NE Wake – let Floppy Disk know when you’ve signed up so we can get our own heat – register at www.legendrace.com

-Fayetteville Spartan – Super – Saturday, June 1st, 2019 – 8:45 am – Group is F3 NE Wake – register at https://register.chronotrack.com/r/40283?regOptionID=187264

-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…or if his wife won’t let him go…the deck is always waiting.  It was an honor to lead you this morning.


QIC: Spit Valve
Workout Date: 12/11/18
The PAX: Cricket, Uggs, VHS, YHC Spit Valve

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