WOD The DirtyMacDeuce

The workout of the day. It is most enjoyable when performed along side a group of HIM. Today, know that there are going to be HIM across the valley pushing their fitness. We will recognize the results when we can once again join together in the gloom. Don’t slack now!

We bring the DirtyMacDeuce straight from the F3 Nation “Exicon” https://f3nation.com/exercises/.

You will need to go outside for this. Make sure that you have chosen a time of day with low foot traffic to maintain your social distance.

4 sets of 3 exercises. Each set ends with a quick run. Do it around your block or a quick down and back. It should be at least 1/4 mile. If you finish 4 sets with this run after each set, then you will have completed at least 1 full mile! Make it a 1/2 mile lap and you get 2 miles, etc.

Set 1:

  • 12, 4-count of your choice of Merkin (Merkin, Derkin, Diamond, Chuck Norris…)
  • 12, 4-count of your choice of squat (sumo squat, jump squat, slow squat…)
  • 12, 4-count American hammers
  • Run a Lap!

Set 2:

  • 12, 4-count of your choice of Merkin (Merkin, Derkin, Diamond, Chuck Norris…)
  • 12, 4-count of your choice of LUNGE (split jack, forward, backward, jumping…)
  • 12, 4-count Flutter Kicks
  • Run a Lap!

Set 3:

  • 12, 4-count of your choice of Merkin (Merkin, Derkin, Diamond, Chuck Norris…)
  • 12, 4-count of your choice of squat (sumo squat, jump squat, slow squat…)
  • 12, 4-count American hammers
  • Run a Lap!

Final set (4):

  • 12, 4-count of your choice of Merkin (Merkin, Derkin, Diamond, Chuck Norris…)
  • 12, 4-count of your choice of LUNGE (split jack, forward, backward, jumping…)
  • 12, 4-count Flutter Kicks
  • Run a Lap!

If your name is @Armstrong or @Focker, at this point you keep running until you find a large mountain trail. Then you run that for the next 1.5 hrs. The rest of us humans can throw in a set of planks (low, high, left side, right side) during the “recovery”.

Please post with the types of merkins, lunges, and squats you chose then how long of a lap you used. Get the M and the 2.0’s to join you. Make the most of this time with your families. Start some new traditions. Be a High Impact Man starting within your own home.

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