Time: 0530
Conditions: 48, cool and damp
Disclaimer
Prayer
Warm Up
– LBAC, palms down (IC, 20)
– LBAC reverse, palms up (IC, 20)
– Imperial Walkers (IC, 15)
– Hillbilly Walkers (IC, 15)
– Willy Mays Hays (IC, 10)
– Lunges (IC, 10)
– Squats (IC, 15)
– Merkins (IC, 15)
– Don Quixotes (IC, 20)
– Arm Pretzels (IC, 20)
The Thang – Webmaster Workout
Part 1 – HTML, CSS, PHP
HTML (10 each)
Hand Release Merkins
Toe Squats
Merkins (3C)
Lunges
Mosey 1 lap
CSS (20 each)
Carolina Dry Docks
Side Straddle Hops (3C)
Spiderman Squats
Mosey 1 lap
PHP (30 each)
Plank Jacks
Hillbilly Walkers (3C)
Peter Parkers
Mosey 1 lap
Plank on Six or Help a brother
Part 2 – W.O.R.D. press on
– Webbicides (on grass with markers at 25, 50, 75, 100 yards, suicides with increasing number of merkins for each line, 5, 10, 15, 20)
– Outlaws (aka – “loading screen”, on your six in flutter kick position, keep feet together and make circles. 3 count until 10)
– Russian Dips (hands folded, dip down and extend one leg forward like a Russian dance, back up, rinse and repeat. 3 count for each leg, 10 total)
– Dying Cockroach (on six, feet up, alternate reaching for opposite leg with each arm. 3 count until 10)
Mary
LBC (IC, 10)
Flutter kicks (IC, 10)
Freddie Mercury (IC, 10)
Heels to Heaven (IC, 10)
Gas Pump (IC, 10, LBC starting position, straighten and pull in legs)
American Hammers (IC, 10)
Count-off
Name-o-rama
TJ White (FNG) –> Likes to fish –> Hooker already taken –> worm, chum, bait –> Stink Bait
Closing prayer
Moleskin
Though YHC still feels highly unqualified to Q (“I am not a professional”) based on the fact I still modify almost everything and still finish most exercises at the back of the pack, I’m thankful for the opportunity to be part of F3 Erwin and take on the challenge of planning workouts. At nearly 2 months in, F3 continues to be a highlight of my week and something that is slowly building me up in many ways. Though I’ll have to miss a few upcoming workouts due to other commitments, I’m looking forward to the northeast TN convergence on 6/10 and hope others are as well. As many different guys as we’ve had post at Iron Valley so far, I’d love to see at least 20-25 of us that day to represent. So put the emotional headlock on some of your fellow PAX to be out there that day. Let’s try to have the most guys of any local AO at the convergence as a tribute to the Erwin Nine who showed that small town guys can make a big impact.