No Q…Gimme the Deck!

With no Q signed up, the Site Q (YHC) was ready with exercises he didn’t get to at his Q last Thursday, but the PAX requested the F3 Workout Deck be brought out again.  So be it!

 

Warm Up

-Sir Fazio Arm Circles (10 and 10)

-Moroccan Night Clubs (15)

-Side Straddle Hops (15)

-The Grinder Stretch (10 seconds per leg)

-Cotton Pickers (10)

 

The Thang

We moseyed to the SuckBricks and then dealt 5 cards to each PAX, including jokers, so that left another 14 cards undistributed.  We got through 4 rounds for a total of 32 exercises.

In no particular order:

2H – Sprint 200 meters

4H – Sprint 400 meters

5H – Karaoke to the end of the parking lot and back

6H – Backward Run to the last island and back

7H – Bear Crawl to the midway light pole and back

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

9H – 19 High Knees

10H – 20 Butt Kickers

KH – 25 Mountain Climbers

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

QC – 25 Freddie Mercuries

AD – 100 Arm Circles

5D – 15 Hand Release Merkins

7D – 17 Derkins

8D – 18 Merkins

10D – 20 Incline Merkins

KD – 25 Merkins

2S – 12 Bulgarian Split Squats

3S – 13 Wojo Squats (Bobby Hurleys)

4S – 14 Alternating Side Squats

6S – 16 Jumping Lunges

8S – 18 Backward Lunges

9S – 19 Low, Slow Squats

10S – Lunge Walk for 100 meters

JS – 25 Smurf Jacks

KS – 25 Squats

 

Didn’t get to:

AH – 100 Side Straddle Hops

JH – 25 Plank Jacks

QH – 25 Burpees

AC – 100 Flutter Kicks

2C – 12 WWII Situps

5C – 15 (each side) Oblique Crunches

10C – 20 Rosalitas

KC – 25 American Hammers

2D – 12 Hand Clap Merkins

3D – 13 Chuck Norris Merkins

4D – 14 Carolina Dry Docks

QD – 25 Diamond Merkins

AS – 100 Calf Raises

5S – 15 Standing Lunges

7S – 17 Monkey Humpers

Joker #1 – PAX chooses exercise and number

 

And after two 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

QS – 25 Monkey Humpers

Joker #2 – PAX chooses exercise and number

 

Mary

-None

 

Count-a-rama:  8 PAX

 

Announcements: 

-The F3 Raleigh “Oaks” Mudgear shirts should go on pre-order soon, but it does not appear to be up yet.

-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…the deck is always waiting.  It was an honor to lead you this morning.


QIC: Spit Valve
Workout Date: 10/30/18
The PAX: Amnesia, Cricket, EKG, Otto, Rio, The Thighmaster, VHS, YHC Spit Valve

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