We were discussing the F3 Workout Deck at lunch last week and MaBell asked if it had come to this…outsourcing the Q to a deck of cards. Yes…yes, it has come to that.
Warm Up
-Good Mornings (10)
-Helicopters (10)
-Sir Fazio Arm Circles (10 and 10)
-Imperial Walkers (15)
-Moroccan Night Clubs (15)
The Thang
We moseyed to the SuckBricks and then dealt 5 cards to each PAX, including jokers, so that left another 9 cards undistributed. We got through 4 rounds for a total of 36 exercises.
In no particular order, although it felt like we did about 8 Merkin-ish exercises in the first ten cards:
AH – 100 Side Straddle Hops
5H – Karaoke to the midway point and back
6H – Backward Run to the midway point and back
8H – 18 Squat Thrusts (Burpees without the Merkin)
9H – 19 High Knees
10H – 20 Butt Kickers
JH – 25 Plank Jacks
QH – 25 Burpees
KH – 25 Mountain Climbers
AC – 100 Flutter Kicks
2C – 12 WWII Situps
4C – 14 Heels to Heaven
5C – 15 (each side) Oblique Crunches
8C – 18 Luges (core exercise sort of like a V-up)
10C – 20 Rosalitas
JC – 25 Shoulder Taps
KC – 25 American Hammers
AD – 100 Arm Circles
2D – 12 Hand Clap Merkins
3D – 13 Chuck Norris Merkins
4D – 14 Carolina Dry Docks
5D – 15 Hand Release Merkins
7D – 17 Derkins
8D – 18 Merkins
10D – 20 Incline Merkins
QD – 25 Diamond Merkins
KD – 25 Merkins
AS – 100 Calf Raises
3S – 13 Wojo Squats (Bobby Hurleys)
4S – 14 Alternating Side Squats
5S – 15 Standing Lunges
7S – 17 Monkey Humpers
8S – 18 Backward Lunges
9S – 19 Low, Slow Squats
JS – 25 Smurf Jacks
Joker #1 – 25 Hello Dollies (PAX chooses exercise and number)
Didn’t get to:
2H – Sprint 200 meters
3H – Sprint 300 meters
4H – Sprint 400 meters
7H – Bear Crawl (Q sets distance)
3C – 13 High, Slow Flutter Kicks
6C – 60 Second Low Plank Hold
7C – 17 LBCs
9C – 90 Second High Plank Hold
QC – 25 Freddie Mercuries
6D – Wide Arm Merkins
9D – 19 Ranger Merkins
JD – 25 Dips
2S – 12 Bulgarian Split Squats
6S – 16 Jumping Lunges
10S – Lunge Walk for 100 meters
QS – 25 Monkey Humpers
KS – 25 Squats
Joker #2 – PAX chooses exercise and number
Mary
-None
Count-a-rama: 9 PAX
Announcements:
-Raleigh Triple Down – this Saturday, October 6th, at the NC Museum of Art on Blue Ridge celebrating 4 years of FiA Raleigh – 0600-0645: Ruck (Quickhatch), 0645-0745: The Crick (F3), 0745-0750: Water Break, 0750-0850: Flight Deck (FiA), 0850: CoT. **Reminder, this is at the NC Museum of Art, not at Brier Creek.
-Tunnel to Towers 5k – rescheduled to Saturday, October 13th – Corner of South White Street and Elm Street. Registration is $35 ($45 the day of the race) and includes timing bib and t-shirt. Details at www.tunnel2towers.org.
-Carpex Odyssey – Saturday, October 20th, 0600. Place still TBD. The sign up link is on the front page of www.f3carpex.com. This is Carpex’s version of The Mule and The Bull.
-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 waiting. It was an honor to lead you this morning.
