3 PAX braved ridiculous temperatures for some midweek F. Worried about the roads the exuberant Orange County Salt Man didn’t make it to, YHC kept it confined to the church lot for the day’s entertainment.
The Thang
Quick Lap
SSH x 10
Imperial Walker x 10
Merkin x 10
Quick Lap
SSH x 20
Imperial Walker x 20
Merkin x 10
Quick Lap
SSH x 30
Imperial Walker x 30
Merkin x 15
Plank Station Progressions: Plank until number 1 runs to you, exercise, number 2 runs to 3, repeat
5’s:
Burpees
Flutter
Merkins
10’s:
Burpees
Rosalita
Dry Docks
20’s:
Freddie Mercury
LBC’s
Imperial Walker
Grab some curb:
Dips x 10
Irkins x 10
Peoples Chair (10 counts all around)
Dips x 20
Irkins x 20
Peoples Chair (20 counts all around)
Dips x 30
Irkins x 30
Peoples Chair (30 counts all around)
6MoM:
Oblique crunch x 20
LBC x 20
Oblique crunch x 20
COT
Convergence for Sat 1st F in the works for Durham and CH PAX in the works for Feb 1. Keep an eye on twitter (F3ChapelHill) for more info. Send thoughts or EH candidates to F3ChapelHill@gmail.com or DM at @F3Adolphus.
TClaps to Carlton for enjoying some extra credit today on the plank stations and his handy work on his gear.
F3CH shirts getting in soon. Can’t wait to rock that bad boy in @F3Durham ‘s face so hard. Taking names for the next order here: http://f3.mudgear.com/collections/nc-chapel-hill/products/f3-chapel-hill .
Please continue to keep Dufresne in F3Nation’s thoughts and prayers.
