8 PAX removed themselves from the FS for a circular session of sandbag and KB-swinging EC.  1 minute of work, rotating through various exercises (5 reps each) followed by 30 seconds of rest (which was often skipped and replaced with more work).   30 minutes flies by when you’re having fun – and listening to Toolbox’s rousing mixtape of Willie, Waylon and a bit of Robert Earl Keen.

10 more PAX gradually made their way to the #HoP of worship. Bushwood took the reigns and began warming up (i.e obliterating) shoulders to set the tone for the AM.

Riggs gave us a slight tease through his consideration of staying for the ME.  Alas, his clinical care responsibilities trumped our desire to carry him around on our shoulders for 45 minutes.  In lieu of having Riggs join the PAX – we crafted a workout he would surely have drafted himself.

Warmup
1 lap around the church (+ another lap around the church following the vital Cheese pickup)
WMH
Arm Circles (fwd; reverse)
Overhead Seal Claps
Merkins (x10)/Mountain Climbers(x10)/Merkins (x10)/Mountain Climbers(x10)/Merkins (x10)/Mountain Climbers (x10) – no rest between exercises.

The Thang
Bear crawl up the parking lot hill x30 yards. Plank (30 seconds)
Repeato (x3)
Recover on the run back down the hill.
30 8-count body builders (OYO)

(Q-switch-o-rama; Coco’s turn).
Continue with Bushwood’s previously prescribed punishment.
10 more 8-count body builders…then 10 more.

Line up along the side of the parking lot and select a buddy.

Buddy#1 – More 8-count bodybuilders (OYO)
Buddy #2 – Sprint to the EC coupon circle to select a coupon (sand/steel/KB) for 10 reps (PAX choice), then sprint back.
Repeato (x5)

Recovery lap around the church with a mid-lap stop for 10 more 8-count bodybuilders.
Finish out the lap at the prior starting position.

Note: Somewhere along the run route I felt that I lost a contact lens (not really; and no one actually seemed to genuinely care anyway?!)
We re-traced our route back around the church for a final lap which included the mid-lap break for a final 10 8-count body-builders.

Mary
2 minutes left = 2 minutes of flutters.

COT
The Bull (ask Floyd & Knope) – Excellent prep work and scouting going on for this.  Clear your calendars on 4/14; 7-11am.
TarHeel10Miler (+ 4Miler option) – Sign up using the F3CHURHAM discount code.  We have approx. 25 F3 guys currently HC’d
VQs beings actively solicited and encouraged.  For those who haven’t Q’d yet… it’s time.
Who wants Tuco’s Site Q job?  See Tuco.  Tclaps Tuco for growing HoP into such a solid site with a solid core crew.  (Going to church on Wednesday morning never felt so rewarding).

Aye!
-Coco & Bushwood