Dirty MacDuce in the Dark, it’s How We Do it!

by | Sep 26, 2017 | Back Blasts

QIC: no-ski
PAX POSTED: no-ski, bartman, notoriousnyc, dba, discount-doublecheck, link

Great way to start the week off with a nice 5:30AM beatdown at #TheRanch. YHC on Q with 6 PAX total today including 1 FNG. Welcome Link! Strong outing on the weekdays gentleman. Super proud of where we are today as the PAX continues to grow.

YHC making sure to be a little selfish today to continue his training routine for the upcoming Tough Mudder. We got a plus 1 from @bartman who will be joining the F3Lutz team at the Tough Mudder to represent!

Flag was planted, disclaimer was given. Men went to work…

The Thang;

At BB courts, warm-up time; All IC x10;

  • SSH
  • Overhead Claps
  • Air Presses
  • Baby Arm Circles /reverse
  • Hip Swings /reverse
  • Wind Mills
  • Frankenstein’s

Mosey to roundabout; All IC x12

  • Merkins
  • Shoulder Taps
  • Plank Jacks
  • Mountain Climbers

Mosey to another roundabout;

  • Curb Jumps 1/2 way, then x5 Burpees
  • Step-ups 1/2 way, then x5 Burpees
  • Bear Crawl 1/2 way, then x5 Burpees
  • Crab Walk 1/2 way, then x5 Burpees

Mosey to new unfinished road in the subdivision; YHC didn’t check on the moon phase prior to beatdown, so there was a lot less light on that street than anticipated; This didn’t scare the PAX when they heard the name Dirty MacDuce in the dark;

Dirty MacDuce Time; All OYO;

  • x30 Merkins
  • x30 Squats
  • x30 LBC’s
  • RUN to the cone and back
  • x30 Derkins (partner up, P1 plank, P2 legs on P1 and Derkins, flip/flop)
  • x30 Lunges
  • x30 Dying Cockroach
  • RUN to the cone and back
  • x30 Irkins (partner up, P1 plank, P2 hands on P1 and Irkins, flip/flop) YHC had to take a small break after 20
  • x30 Monkey Humpers
  • x30 Sweat Angels
  • RUN to the cone and back

Slowsey/Mosey over to parking lot and time for Sprints x4

Mosey back to BB courts;

Mary Time; All IC x15;

  • American Hammers
  • Freddy Mercury’s
  • Plank (each of the 6 PAX count to 15, some count slow some fast)
  • Legs to the Sky
  • Box Cutters
  • Bobby Hurley’s OYO x15


  • Prayers for Puerto Rico and surrounding islands that got hammered from Irma and Maria; YHC has some family on the island
  • Prayers for the Harvey affected people as well, we can’t forget them
  • Continuous prayers for @haisenberg and @down-under and their families going through tough times


  • Great push by all through the beatdown, you men are doing some amazing work here
  • Great to see @discount-doublecheck posting to second workout and @link to his first
  • We may be a small group on the grand scheme of F3, but we are dedicated bunch! Proud to lead you men in workouts!