Sweats tried to sell my Q in his absence touting my experience.  I focused on the positive versus assuming that he meant I was old and tired. I rolled into Durm feeling confident and strong. 20 PAX showed up to welcome the guy from Chapel Hill and we were ready to roll.

Warmup:  SSH, Good Morning, Squats, Mtn Climbers, Merkins, Slow Merkins.   Experience prevailed and the workout was nailed

The Thang:  Mosey to the tennis court and circle up for some Every Minute on the Minute (EMOM). This is a great tool borrowed from our Crossfit brothers. I have done it before and the concept is to work hard for 30-45 seconds, get a quick breather until the minute is up and repeat. The more rounds you do, the more you slow down and eat into your rest time so you are incented to keep pushing.  The last time I did EMOM, my notes showed we did 12 burpees, 15 merkins and 15 jump squats. So, I called out all three exercises and I should have know something was amiss when Bushwood asked what happens when we don’t finish in time. I assumed he was being lazy this morning so I ignored him and we started. About 100 seconds later, I finished the three exercises. Something wasn’t right. My first thought was to reduce the burpees so we tried a few less for round two. Still took us about 90 seconds. Finally, it hit me. We are supposed to just do the burpees for 5 rounds. Then, just do the merkins for the next 5 rounds and then just do the jump squats for the final 5 rounds. We made this adjustment and it was amazing how well it worked when you do it right. We worked for approx. 30 seconds and got 30 to rest before starting again. I have updated my notes for next time. Thank you to the PAX for not making fun of me during this learning time.  Experience did not prevail here but it will for next time. It was time to move on and try to make up for the extra downtime we had all enjoyed.

Lineup along the sideline of the tennis courts. Run across 4 courts and do 10 burpees. Return

Run across 4 courts, do 10 burpees and 10 merkins. Return

Bear crawl across 4 courts, do 10 burpees, 10 merkins and 10 WWII’s. Return

Lunge walk across 4 courts, do 10 burpees, 10 merkins, 10 WWII’s and 10 Carolina Dry Docks. Return

Gorilla Hop across 4 courts, do 10 burpees, 10 merkins, 10 WWII’s, 10 Carolina Dry Docks and 10 LBC’s. Return

Circle up for Roxanne. Side Shuffle Hops the entire song and then do a burpee every time you hear Roxanne. The lack of SSH and burpees told me the PAX weren’t feeling fresh by this point. I didn’t want anyone to feel cheated this morn so was glad everyone seemed fatigued.

Out of time so no Mary.

COT:  Thoughts to Sweats’ recovery and his hopeful imminent return.  F3 holiday party this Friday at The Strowd at 6:00pm.

SP