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.
