While Riggs was out making sandcastles on Myrtle beach with Raider and Floppy Disk, 9 of F3Durham’s finest emerged from the gloom to conquer “The Widowmaker”

Warm-Up: fellowship yog, SSH, arm circles, leg stretches, mountain climbers
Next step is to break into the women’s field hockey field – the astroturf was key…

1/4 field sprint, merkinx10, 1/4 field sprint, CDDx10, 1/4 field sprint, knee-up merkins, 1/4 field sprint, peter parkers x10, 1/4 field sprint, GI janes x10
1/2 field sprint, merkins x10, CDDx10, knee-up merkins x10, peter parkers x10, GI janes x10

10 pistol squats x10 right leg, repeato for left leg – people’s chair x5 for everyone, balls to the wall x3 for everyone, handstand pushup
10 pistol squats x10 right leg, repeato for left leg – people’s chair x10 for everyone, balls to the wall x4 for everyone, handstand pushup

burps x30seconds, froggies x30 seconds – repeat cycle for 3 minutes

Plank city – planks, low planks, low jack planks (flying v-j-j’s), knee up planks, leg out planks, side planks with knee up (from now on known as Aflacs)

LBCsx25, freddie mercuries x10, paddle ins x10 – repeato

1/4 field sprint, merkins x10, 1/2 field sprint, CDD x10, 3/4 field sprint, knee-up merkins x10, 1/2 field sprint, peter parkers x10, 1/4 field sprint, GI janes x10

Pistol squats x10 each leg, people’s chair x10 for everyone, balls to the wall x3 for everyone, handstand pushup

burps x30seconds, froggies x30 seconds

burpee challenge – 1 minute, do as many burpees as possible – goal is 20… for every burpee under 20, you get a field sprint – we averaged between 17 and 22 burpees for the group

COT

Moleskin:
– strong work from the PAX; this morning was muggy
– community bacon plate at whole foods is now the only way i can officially know that a workout is done
– thursday morning durham workout starting soon… details to follow

0 Replies to “The Widowmaker”

  • Its definitely great to see some of the same guys post over and over. There were times when we would have 3 PAX on a Saturday. Now 7-10 is the norm. Soon 15-20. Great workout today Doogiemeister.

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