Text me this weekend or at 0525 Monday morning (252-670-6023) to “join.”

Fartlek-Like Workout:

Warm-O-Rama

25 Side Straddle Hops 4-Count –> 15 Carrot Pickers 4-Count –> 10 Merkins Single-Count –> 5 Burpees

The Thang:

Run 0.4-0.5 miles –> 10 Peter Parkers 4-Count –> 20 Merkins –> 30 Squats –> 40 LBCs

Repeat this circuit until 0610 and ending up back at your house

Mary:

10 Rosalitas 4-Count (Long 3-count out, 1 count back to middle…Ab exercise done laying on back, legs raised to 90 degrees. Keeping legs perpendicular to ground, separate legs outward then return to start.)

20 American Hammers 4-Count

30 Low Slow Flutter 4-Count

40 LBCs

Aye!

Pyro

Join in the F3 Social Distancing Fun (https://twitter.com/F3SocialDist/status/1243320803300687879)

Helpful tips:

1. Ski Abs- https://www.flickr.com/photos/fatfrocks/16514887073

2. Russian Twist = American Hammer

3. Makhtar N’Diayes-  From plank position, a 4-count exercise in which you put each elbow to the ground and then back into regular plank. Named for late ’90s Sengalese basketball player at UNC notorious for his elbows. Pronunciation: MAC-tar JIE – rhymes with “sky”.

4. Shoulder Raises (Will do them sans-weights): https://www.coachmag.co.uk/exercises/shoulder-exercises/206/lateral-raises-%E2%80%93-how-do-them-and-why-you-should

5. Mary Catherine’s (Iron Mikes with arms straight up “praying”): https://www.google.com/search?q=Sister+Mary+Catherines+workout&rlz=1C1JZAP_enUS761US761&oq=Sister+Mary+Catherines+workout&aqs=chrome..69i57j33.1298j0j7&sourceid=chrome&ie=UTF-8#kpvalbx=_IUB9XpbsNoaxggfytqnQDw24

Pyro

If you’re interested in participating in the virtual AO, text me- 252-670-6023 to “join.”

Nothing magical here, stealing from F3 Winston-Salem (Link: https://www.f3winstonsalem.com/f3/virtual-q-for-conspiracy-mayhem/):

Virtual Q for conspiracy/mayhem

Virtual Q for conspiracy/mayhem

QIC: palin

Date: 3/25/20

PAX: All PAX in F3Nation

Virtual workout

To celebrate the start of social distancing, week #2, here is your virtual Q. I wrote it to be FNG (friendly new guy) friendly, so feel to share or forward to anyone that may be interested.

Select a track or a block of your neighborhood (bonus points for a block that involves lots of hills!). Workout involves running around said location, stopping along the way for 4 pain stations at which you will perform the exercises described below. Continue repeating the circuit for 45 minutes.

Enjoy

Stop #1

• Iron Mikes x10 – A much cooler name for “jump lunges”, “lunge jumps”, or “scissors jumps”… performed in various military units as a grinder exercise. A 4-count exercise: ONE- left leg lunge, TWO- jump up from lunge position reversing legs in the air, THREE- right leg lunge, FOUR- jump up from lunge position reversing legs in air…
• Heels to Heaven x20 – 4-count exercise while laying on back, hands at side or under butt: ONE- legs extended, feet 6 inches off the ground, TWO- bring knees to chest, THREE- extend legs straight into the air, lifting but off the ground, FOUR- knees to chest, returning to position one
• BTTW x30 sec – find a sturdy vertical surface (i.e. wall, tree, etc.), assume a handstand position and place feet on wall for balance, support, adjust lean angle as needed

Stop #2

• WMD x10 – a series of three push-ups, first with hands wide apart, second with hands at regular width, and third with hands forming a diamond under your face. To be performed in rapid sequence.
• American Hammer x20 – While on your butt in partial sit up position with heals just off the ground, twist at the waist so that both hands held together almost touch the ground beside your waist, alternating in cadence from side to side. Hold a brick in your hands for bonus points.
• Low plank x30 sec – plank position, on your elbows, back straight

Stop #3

• Burpee x10 – https://www.youtube.com/watch?v=ATaJwxtgaww
• Sit ups x20 – full range of motion sit up
• 6 inches x30 sec – on your back, hold feet 6 inches off the ground.

Stop #4

• Carolina Dry Dock x10 – Modified push-up. Bend only your elbows, allowing body to drop head toward hands without lowering your butt
• Freddie Mercury x20 – bicycle sit-up. Alternate extending legs and arms in a bicycling motion during the sit-up.
• Al gore x30 sec – Pretend to hug a tree from the squat position

That’s all folks!

Pyro

I’m going to keep away from traditional AOs for now, but miss the accountability of posting.
If you’re interested in participating in the virtual AO, text me- 252-670-6023 to “join.”

Here is the workout:

WARM-O-RAMA:
25 SSH 4-count
10 Carrot Pickers 4-count

THE THANG
Find a 0.25-0.5 mile loop. (i.e. I’ve got a 0.4mile loop near home)

BLIMPS
Lap 1- B- 5 Burpees
Lap 2- BL- 5 Burpees, 10 Lunges (10 for Each Leg)
Lap 3- BLI- 5 Burpees, 10 Lunges (10 for Each Leg), 15 Imperial Walkers (4-count),
Lap 4- BLIM- Burpees, 10 Lunges (10 for Each Leg), 15 Imperial Walkers (4-count), 20 Merkins
Lap 5- BLIMP- 5 Burpees, 10 Lunges (10 for Each Leg), 15 Imperial Walkers (4-count), 20 Merkins, 25 Plankjacks (4-count)
Lap 6- BLIMPS- 5 Burpees, 10 Lunges (10 for Each Leg), 15 Imperial Walkers (4-count), 20 Merkins, 25 Plankjacks (2-count), 30 Squats
(IF time to spare, repeat lap 6 until 6:10am)

MARY (IF time):
30 LBCs
30 American Hammers 4-count
60-second plank

Text me how much you covered and I’ll post a Backblast, too.

Other VIrtual Q’s welcomed!  Aye!

Pyro