28 strong, including two FNGs, for today’s edition of F3 Late Night. The absence of floods today made for perfect conditions for keeping a fast pace and getting where we all needed to go. No ten counts, no rest, no redirects, just swift movement, and justice, lots of justice. Other than the need for a form check on aisle Fungo, everyone seemed to push themselves to the place they needed to be, and they didn’t even need to be #disclaimed.
THE THANG
Mosey to soccer field via greenway.
COP Warm Up – SSH 25x-Windmill 15x-Squats 10x-Merkins 10x
Ten Rounds with Tyson (sprint to 50 – 10 reps – sprint to end line – 10 reps – back to 50 – 10 reps – sprint to start line)
- LBC
- Alternating Lunge
- Wide Grip Merkin
- Russian Hammer
- Sumo Squat
- Diamond Merkin
- Reverse LBC
- Knee Jumps
- Carolina Dry Docks
- BURPEES
Mosey to other soccer field
Dirty McDeuce (4 rounds – 3 sets each – upper/lower/core – 4 counts to 12)
- Standard Merkin/Jump Lunge/WW2 Situp
- CDD/Prisoner Squat/Freddy Mercury
- Diamonds/Backward Lunge/American Hammers
- Wide Grip/Split Squat/Oblique Crunch
Mosey back to soccer field 1
Sprint down and back
Mosey back to launch point with plankage interspersed
COT
NAKED MOLESKIN
- F3 Wilmington – Launch 6/7 – Hugh MacRae Park – 0700 – See Johnny Utah or Chong Li to get involved
- Tir Na Nog on 6/12
- Crotch Rocket World Tour at PR on 5/28 (7-9)
- F3 Dads on 5/31
- Komen on 6/14
- Memorial Day Murph on Monday – Pullen Park – all other workouts cancelled
- Wake Forest Workout launches 6/2
- New Wednesday at Williams Park starting 6/4
- Prayers for Nemo’s baby
