9 pax (a record for Fetzer) including 1 FNG, met at the Eddie Smith Field House on UNC campus for another Monday morning beatdown. It was Carlton’s inaugural Q, and a trunk full of concrete wall blocks set the tone. The pax grabbed a block and headed for Belk track.
The Thang:
Warm up:
SSH x 30
Spiderman Merkins x 20 (10 each side)
Body weight squat x 20
Imperial walker x 20
Jog the Belk track:
Run first 1/3 of the track, stop for diamond merkins x10 OYO
Run second 1/3 of the track, stop for diamond merkins x10 OYO
Run last 1/3 of the track, stop for diamond merkins x10 OYO
Jog to concrete bleachers.
Half of the pax: While holding block, bunny hop to top, jog stairs down
Other half: Merkins
Flapjack
Half of the pax: While holding block, sprint to top, jog stairs down
Other half: Carolina Dry Docks
Flapjack
Half of the pax: While holding block, deep-knee lunges to top, jog stairs down
Other half: Spiderman Merkins
Flapjack
Half of the pax: While holding block, sprint to top, jog stairs down
Other half: Burpees
Flapjack
Half of the pax: While holding block, deep-knee lunges to top, jog stairs down
Other half: LBCs
Flapjack
Half of the pax: While holding block, bunny hop to top, jog stairs down
Other half: Merkins
Flapjack
Run to Hooker Fields
X’s to all four corners:
1st corner: body weight squats x15 OYO
Sprint diagonal length of field to far corner, burpees x 15 OYO
Lunge walk width of field to opposite corner, LBCs x 15
Sprint diagonal length of field to far corner, Russian hammers x 15 OYO
Lunge walk width of field to starting corner, recover
Jog down to Belk track for running Mary (run the track with three stops for LBC’s x15)
COT
Moleskin:
– This Saturday Feb 1: Thin Blue Line (F3 Chapel Hill/F3 Durham collabo) launches at Old Chapel Hill Rd. 0700-0800, coffeeteria at Panera after. Details on the updated schedule page: http://f3nation.com/schedules/raleigh-durham-nc/#chapelhill Hope all the pax can make it.
– Lots of F3 pax plan to run the Tar Heel Ten Miler on 4/26/14, registration is open now and is only $45 until Feb. 1 ($50 from 2/1 – 3/5, and so on). Team: “F3 of the Triangle”. http://www.sportoften.com/events/eventDetails.cfm?pEventId=11067
– 2014 Race Jersey Announced – orders will be taken until 2/15/14:
http://f3nation.com/2014/01/23/f3-2014-official-race-jersey-announced-order-now-for-spring-races/
– T-claps to the pax for a record 9 pax. Strong! Looking forward to making double digits soon.
– T-claps to Doogie for bringing some Bull City smoke to Blue Heaven and makin’ it look
(sortof) easy
– T-claps for FNG Patch Adams for kicking ass in his first time out
– T-claps for Everready for hangin’ tough and gettin’ it done. Aye!
(posted on behalf of Carlton)
