You know its going to be painful when its almost 80 degrees before the sun rises – the pax of F3Durham took a break from running (yes Floyd, YHC is capable of Qing a workout without running) to do some recon for Recon’s last bull city beatdown
Warm-up: SSH, IW, armcircles, 10cc merkins, 10cc airsquats
Over to the painground
– Platform: 20 alternating stepups, 10 irkins (with a clap, thanks T’eo), 10 derkins – repeato with 16 stepups, 10 clap irkins, 10 derkins – repeato with 10 stepups, 5 clap irkins, 5 derkins
– Pull-up station: 10 burpee pullups, 20 merkins, 30 air squats (OYO)
followed by 5 hanging knee ups, 1 pullup, 5 hanging knee ups, 1 pullup
right into 5 hanging “running” knee ups, 1 pullup, 5 running knee ups, 1 pullup
then hang as long as possible followed by 1 pullup
– people’s chair after some lil jons
– off to wimbledon
Balls to the wall x10 seconds (or as long as you can old), bear crawl to the net and back, B2tW x10 seconds (as long as you can hold)
COT
Moleskin:
– Best of luck to Recon; sounds like Nashville is the place to be
– Still looking for pax for BRR and GoRuck – let YHC, Adolphus, Coco, Wuerffel, or anyone else if you’re interested
– F3 Father’s day this saturday – 0700 at ThinBlueLine – details to follow
