24 PAX posted on a warm summer morning at UJ.

The Thang

Jog over to parking lot behind JC Penney (ran half way going backwards)

Warm Up

  • SSH X25
  • Sir Fazio Arm Circles X24 (12 forward and 12 backward)
  • Merkins X15
  • Good Mornings X20
  • Windmill X20

Run into parking deck, up ramp to 2nd level and made way to back.

Rain Main announced in honor of his 1-year anniversary of hitting F3 and celebration of 12 months, the PAX would do the 12 Day of F3 (since Orwell was not there – no singing to tune of 12 Days of Christmas involved).

  • Day 1 – 1 Sprint
  • Day 2 – 2 Burpees
  • Day 3 – 3 Carolina Dry Docks
  • Day 4 – 4 Alternating Lunges
  • Day 5 – 5 Merkins
  • Day 6 – 6 Low Slow Flutters
  • Day 7 – 7 Pull Ups
  • Day 8 – 8 Squats
  • Day 9 – 9 LBC’s
  • Day 10 – 10 Wide Grip Merkind
  • Day 11 – 11 WW II Sit Ups
  • Day 12 – 12 Peter Parkers

For each day you did the entire cycle.  For example on Day 2 it was 2 Burpees and 1 Sprint and Day 6 it was 6 Low Slow Flutters, 4 Alternating Lunges, 3 Dry Docks, 2 Burpees and 1 Sprint

Sprinkled in planks and low squat holds as “rests” to keep group together.

Ran up to fountain outside of McAllisters and split into two groups.

  • 20 Jump Ups / 20 Merkins
  • 20 Decline Merkins / Peoples Chair
  • 20 Inline Merkins / 20 Squats

Ran back to starting point and did multiple sets of sprints – entire length, 1/2 length, 1/4 length

Finished with 40 LBC’s and 5 10-counts of 6-inch leg holds.

Announcements

  • 3rd F on Thursday, 12:00, Larry David’s office near Crabtree
  • Come on down on Saturday to The Arena (work out starts at Pullen Park and run over to The Healing Place Men’s Center to F3 with guys there)
  • Sign up or made donation to Susan G Komen run on June 14
  • New workout starts this Friday – Juggernaut in North Raleigh at Baileywick Park

Prayer Requests

  • Celo’s mom having surgery
  • Friar Tuck’s dad have surgery to remove cancer cells from bladder

0 Replies to “The 12 Days of F3”

  • Strong set this morning, RM. Also great to have @DreddCNC back at UJ. I’m sure @F3Maize was disappointed not to be subjected to the additional #Mumblechatter at BB, though I must say the #Nantan seemed a little more subdued than usual. #AllBusiness

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