9 PAX arrived at QQH representing their determination and selflessness to fellow PAX. The weather was gorgeous but pre-beatdown wind chill was at full force and YHC couldn’t wait to get started. At the start YHC continued the Hampton Roads challenge of tackling the F3 Nation exercise list.
Warmarama was bypassed and YHC got things kicked-off with Deconstructed Burpees and PAX eagerly worked their way through Do-ah-diddy.
|Deconstructed Burpees||Routine||The perfect exercise, broken down into pieces. Squats, then leg thrusts, then Merkins, then leg thrusts, then up. For example, do 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up. Decrease reps by 1 each time until you get to 1 each.|
|Deep Sea Diver||Routine||Hip Slapper variation. Best used on steps. 1. Start with feet on 1st step. Perform x amount of Hip Slappers. 2. Move feet up 1 step. Perform x amount of Hip Slappers. Continue with this pattern, reaching desired pinnacle. (5 or more steps = F3). 3. Then move feet down 1 step. Perform x amount of Hip Slappers. Repeat pattern until reaching 1st step. Looks like a deep sea diver swimming down down down.|
|Del Brown||Routine||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.|
|Derkin||Decline merkin. Legs raised or elevated so that the push-up accents the arms.|
|Derkin N’Diayes||The other end of the rainbow of the Makhtar N’Diayes movements: From Derkin position (feet up), a 5-count exercise in which you put each foot to the ground and back into regular Derkin position, and then complete a Derkin. Increase the incline to really burn your core.|
|Diamond David Lee Roth Burpee||Burpee with a Diamond Merkin. Instead of just “Jump”ing, do a David Lee Roth scissor kick at the end.|
|Diamonds||aka Diamond Merkins. Merkin while positioning both hands directly beneath head with thumbs and forefingers touching forming what might look like a diamond between your hands.|
|Dips||Done on elevater survace such benches, low walls, or even curbs. Whille in facing upward with hands on survace and legs laying on heels, lower body to work back of arms, shoulders and core.|
|Dirty Hookup||Core, Upper Body||Performed as 4 count exercise. Pax plank up, facing a wall with eyes on wall. “1” Right hand raised to press against the wall, “2” Left hand raised to the wall (now in horizontal plank), “3” Right hand down to ground, “4” Left hand down (back to plank position)|
|DirtyMacDeuce||Routine||4 sets of 3 exercises done to 12 4-count reps. Each set has one chest exercise, one leg exercise and one core exercise. After each set of three exercises, you run a lap of a track or whatever else is handy (parking lot, etc.)|
|Dive Bombers||Dive Bomber is a Merkin with your hands ahead of your shoulders after you move to down position pull with your arms to move your hands behind your shoulders then push up.|
|DMC||Routine||Best on a football field but can be done with any designated points or posts. From the goal line Duck walk to the 10 yard line, 5 merkins, reverse bearcrawl back to goal line. Repeat to the 20, 30, 40 and 50 yardlines increasing # of merkins by 5. Duckwalk-Merkin-Reverse Bearcrawl.|
|Do-ah-diddy||Forming a single file formation in Indian run fashion, the PAX begins in a forward mosey pace. The Front Man Peels off performing a set amount of pre-determined movement (Squat, Merkin, Burpee, ect.) and Holds Plank until entirety of PAX has passed him, At which point he falls in rank taking the 6 position and announces LOUD & PROUD “6”. Front man on hearing the “6” call then continues the cycle until the Q is satisfied with the distance covered. Q can increase the “6” call from the beginning to shorten the periods between front men dropping. Be sure to not leave anyone behind and always pick up your 6!|
Back to Flags
Circle of Trust
YHC read a verse of the day from 1 John 3:16; This is how we know what love is: Jesus Christ laid down his life for us. And we ought to lay down our lives for our brothers and sisters.
F3 is an awesome group to be involved with and I look forward to the workouts just to hang out with these extraordinary men, I call my friends. Also, we need to look for those opportunities to get out into our communities and make a difference.