March 28th, 2015 By Deuce

16 pax engaged in a fun-filled romp through the park and learned that everything found on the internet is true.  Routines were taken from the F3 website’s list of exercises.

x denotes 4-count cadence

Warmup

Mosey to far parking lot. Al Gore until six arrives.

• Side Straddle Hop x 15
• Merkins x10
• IST x15
• Something else x10

The Thang

Mosey to football field.

• Blimps: 5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats. Sprint to the end of the field. Repeato. Began at ALS as tribute to Led Zepellin. (Thanks Do Re Mi in CLT Metro.) We did two cycles of this one.
• Dan Taylor: Punishing leg exercise that is a cousin (of sorts) to Jack Webb (as noted by @Bull during the workout). Named after Lt. Dan in Forrest Gump, it combines 1 squat followed by 4 lunges (alternating legs) in ascending order (maintaining the 1:4 ratio). It will leave the PAX feeling like “they ain’t got no legs”. (Thanks Iceman in Greenville.)  We did one series of this for the length of the field (120 yards) and called it quits.
• Del Brown: Named after saltwater fly fisherman who developed spectacular Merkin Crab fly. 10 Merkins, then 25 yard Crab Walk, then 10 Diamond Merkins, then 25 yard Crab Walk, then 10 Merkins. Repeato. Credit also to Raider as we came up with this one week at HDHH. (Thanks Starfish in Winston-Salem.)  We crossed the entire length of the field-120 yards.
• DirtyMacDeuce: A #Routine — 4 sets of three exercises done to 12 repetitions at a four-count, with 12 seconds of rest in-between each set.  Each set consists of a chest/ab/core.  We (YHC) chose Merkins, LBC, and Fire Hydrant (on hands in knees, lift one leg like a dog peeing on a fire hydrant).  Audibled away from Merkins to Air Squats for the last two sets.
• Dora 1-2-3: Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards down and back. Flapjack until team goal is reached. Exercises are a top-to-bottom of body progression, i,e, 100 merkins per team (chest), 200 LBCs per team (core), 300 squats per team (legs). Modified Dora 1-2-3 is 50, 100, and 150 reps. (Thanks Dora in Area 51.)  We did the full Dora 1-2-3 with 70 yard run.

Mary

• Boxcutter: Borrowed this from Epoxy in F3 Raleigh.
  This ab exercise starts on your 6 with legs together 6 inches, out like a Dolly for 1, up for 2, back together for 3, and down without touching the ground for count. Can also be reversed from 6 inches, feet up together, feet out, down, back together at 6 inches for count. Feet are moving in a square motion. (Thanks Brown Shorts in Swamp Rabbit.) x10
• Pretzel Stick: Similar to the pretzel crunch, but more painful. This time start on your six with legs straight out and cross one foot onto the opposite knee. Upper body same as pretzel crunch. When you lift for the crunch move, raise both upper and lower body so that you are again trying to bring one elbow to the opposite knee. Flapjack and repeato. This one hurts! (Thanks Man Down in MECA.) x6 each side.
• Protractor: While on six, Q calls out various angles to hold legs at, such as 10, 30, 45, 90 degrees. Regular way is to hold legs together but Q may call split or 3 dimensional where legs are held at the angle called but apart. (Thanks Carrier in CLT Metro.)  YHC called it until it hurt, then called it some more.
• World War II sit-up: Starting position — on your back with knees bent, both arms extended above your head on the ground. This is a four count exercise. For count one, PaX will move arms to bent knees while sitting up. For count two,, PAX will return to the starting position with arms extended over the head on the ground. Counts 3 and 4 will repeat the Counts 1 and 2. That is one rep. (Thanks Disney in CLT Metro.)  We did this touching hands to opposite knees. x10
• World War I sit-up: Starting on your six with arms fully extended above your head and legs straight, raise your upper body keeping your arms straight above your head until you are upright then bring your arms as far forward trying to touch your toes. Then return to starting position flat on ground. (Thanks Carrier in CLT Metro.) 10 OYO.

COT

Shout-out to FiA for their 1-year anniversary.

Moleskin

1. Great work out there, men! Way to keep pushing. YHC enjoyed bringing the torture on this one and will definitely be browsing the list again for future Qs.
2. @Bull must have committed the exercise list to memory because he kept calling out word-for-word descriptions of the exercise.
3. Welcome to FNGs Fonda and Flintstone.  This was a tough one to start on, but don’t worry, you will get stronger.

Peace,

Deuce

Harrisburg

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