29 PAX posted for a record turnout at Tobacco Road this morning. It was especially dark and gloomy. The record turnout was in no small part due to an army of Chapel Hill PAX trying to get their 6 pack in and we are the only Thursday show in town (for now). In any case, no matter the reason, it was awesome to have so many men post and then mock Floyd during the workout.
Warm Up (Riggs)
Circle up, count off…29
LBAC x 15
Good Mornings x 15
Imperial Walkers x 20! (another record)
Windmills x 15
Merkins (cadence) x 15 (so really 30)
The Thang (Floyd)
9 sets of exercises, starting out with one, adding another up to four with gradually decreasing reps each set (see grid below and figure it out, it is too hard to explain.) In between sets, PAX run in various forms of travel.
Donkey Kicks 30 25 20 15 10 5
Merkins 30 25 20 15 10 5
Mountain Climbers 30 25 20 15 10 5
Carolina Dry Docks 30 25 20 15 10 5
Travel between sets:
Set 1: Suicides
Set 2: Bear crawl to 50, sprint back
Set 3: Sprint to end of field and back
Set 4: Backward suicides
Set 5: Crawl Bear to 50, sprint back
Set 6: Sprint end of field and back
Set 7: Karaoke 50 and back
Set 8: Traveling Burpees 25 yards and back
Hand-off to Riggs for a bunch of unnecessary Burpees
Sprint 50 yds and back, 5 burpees
Sprint 50 yds and back, 5 burpees
Sprint 50 yds and back, 5 burpees
Sprint to midfield, circle up….and 5 more burpees.
Mary (Riggs)
Box-cutters
Freddie Mercuries
6 inch leg raises (5 count each PAX….very difficult with 29)
Low-slow flutters
Heels to Heavens
COT (Riggs, well said)
Moleskin:
Man, it was so great to see so many men out here today. So much different than the days when we had 2 PAX. I realize the numbers were inflated due to the 6 pack, but strong work Churham.
The PAX did a great job approximating suicides since it was pitch black outside and my cones were nearly invisible. Durham needs some lights.
Grats to the several PAX who are still eligible for the 6 pack challenge.
F3 Churham has 2 new expansions…..
House of Pain: Wednesday in Durham @ 5:30, Good Shepard Church in Durham
Orange County Line: Thursdays in Chapel Hill @ 5:30 (WTF? that is too early for CHF3), Rashkis Elementary, starting 9/10, the Thursday after Labor Day.
Finally, for the M’s out there…FiA has expanded to Churham. If your wife or significant other, or chick you picked up at the bar, or whomever is interested, they are meeting at Thin Blue Line on Saturdays at 8:15, after the F3 workout. It is set up this way to allow them to give us the 2.0’s. We will be taking the 2.0’s to Panera. Word on the street is T’eo is paying for kid’s breakfast.
