Seven pax gathered on a sweltering 51 degree morning for an early spring break beatdown.

The warmup:

* SSH 25
* Air Squats 10
* IW 20
* Arm Circles 10
* Merkins 10
* Mountain Climbers 20
* Walking Lunges 50 yards

Jacobs Ladder up Fetzer Field grandstand steps
* 1 merkin/10 Burpees
* 2 merkins/8 Burpees
* 3 merkins/7 Burpees
* Etc.

Mosey to brick wall outside entry gate for three sets of dips 15x each.

Mosey to IM Field for assorted planks/core/merkins/etc.

* Partner planks/merkins 12x.
* Tunnel of Love 2x.
* Cackalacky Choo Choo 2x

Run to Far Corner of IM Field

* Rolling Merkins/Core 4×12 each

Run back to Fetzer Track for Mary

* Dealer’s choice: LBC, Side crunches, Peter Parkers, Rosalitas, Long Slow Flutters, J-Lo, more.

COT

Moleskin:

SHIRTS: Several pax have expressed interest in a F3 shirt – the wait list for the Chapel Hill shirt is HERE, for the Durham shirt is HERE. We’re close to hitting the number needed to make an order on each (minimum of 12 shirts).

Upcoming events:

New Tuesday Workout Launches 3/4/14: Tomorrow we officially launch The Vortex, a boot camp workout at Cedar Falls Park in North Chapel Hill, from 5:45-6:30 a.m. Come join us for a run through the woods and a beatdown on the turf field. (NOTE: Bring a headlamp if you have one). Map and info HERE.

THE RAM – March 22, 2014 0630
An F3-style March Madness extended workout touring the sites of the UNC campus. This will be in place of the usual Saturday workout and will meet at the Outdoor Education Center at 0630 (note time change). Will last about 90 minutes and will have workouts at 5 different locations.

USMC Mud Run: April 12th in Colombia, S.C. A 6.2 mile, 36-obstacle course.
F3 will be representing by around 500 men in 4-man teams. Some are trying for the “Busted Paw” (first place), others are just going to have a good time. We have 33 Triangle guys signed up, hoping to hit 11-12 teams (44-48 men). Should be a great time.
Cost: $55 to register, $45-55 for a spot to ride on the coach we’ll be renting to take us there and back
How To Get Signed Up: use this link to get on the wait list (if you’re on the list you will be guaranteed a spot).

Tar Heel 10-Miler: April 26th in Chapel Hill. Several pax from the area are planning to meet up and run this mother. When you sign up, choose group “F3 of the Triangle”. Meetup info will be forthcoming from Enron (event Q).

THE RESURGENCE – May 10, 2014 0700
F3 Durham/Chapel Hill is planning a special workout on Saturday, May 10 at 0700. This is meant to be an FNG (friendly new guy) friendly workout that we should have 30+ guys attend. If you haven’t been to a workout before, or haven’t been in a while, this would be a great one to start with. Same great location at Old Chapel Hill Park with coffee afterwards. Put it on your schedule and invite an FNG, or come for the first time yourself!

(posted on behalf of Shooter)

0 Replies to “Spring Break Beatdown”

Leave a Reply