Warmarama Basics other than 21 for the 21st day of March and first day of Spring
Grab a block and head over to the curb.
Round of 64- 8 Walkout Merkins, 8 Mike Tyson Merkins, 8 Carolina Dry Docks, 8 Erkins, 8 Derkins, 8 right hand Yanni Merkins, 8 Left hand Yanni Merkins, 8 Parter accountability Merkins, finish the round with a Marching on to the next round, by slow deliberate block March out and back one leg at a time while holding block, finish round one with a Burpee
Round of 32- 8 Erkins, 8 Derkins, 8 right hand Yanni Merkins, 8 Left hand Yanni Merkins, 8 Parter accountability Merkins, finish the round with a Marching on to the next round, by slow deliberate block March out and back one leg at a time while holding block, finish round two with 2 Burpees
Round of 16- 4 Erkins, 4 Derkins, 2 right hand Yanni Merkins, 2 Left hand Yanni Merkins, 4 Parter accountability Merkins, finish the round with a Marching on to the next round, by slow deliberate block March out and back one leg at a time while holding block, finish round three with 3 Burpees
Elite 8- 2 Erkins, 2 Derkins, 1 right hand Yanni Merkins, 1 Left hand Yanni Merkins, 2 Parter accountability Merkins, finish the round with a Marching on to the next round, by slow deliberate block March out and back one leg at a time while holding block, finish round four with 4 Burpees
Final 4- 1 Erkins, 1 Derkins, 1 right hand Yanni Merkins, 1 Left hand Yanni Merkins, 1 Parter accountability Merkins, finish the round with a Marching on to the next round, by slow deliberate block March out and back one leg at a time while holding block, finish round five with 5 Burpees
Championship- 1 Erkins, 1 Derkins, 1 Parter accountability Merkins, finish the round with a Marching on to the next round, by slow deliberate block March out and back one leg at a time while holding block, finish round six with 6 Burpees
On to pass me the rock or ball coach: New partners with one partner with a ball and one partner with a block. Partner one did overhead passes with the ball, while partner two did 8 of a block exercise. The block exercise was the timer. 1st round, bicep curls, 2nd round, overhead press, 3rd round, Right arm rows, 4th rounds, left arm rows, 5th round, the Arnolds. 6th round was the Thrusters. Championship round was 5 slow overhead passes while block partner did 3 blockies.
Bucket ball- I have played a few versions of this game and I haven't found the exact one I like yet but here is the one we played today. In teams of 6, the PAX was in a line with a bucket on one side and a weighted ball on the other. The pax continued to do American/Ukranian/Belarus Hammers until the weighted ball came to the end. PAX at the end would run the ball up to the front, slam it in the bucket and get it going again. We played one round. Not sure how I feel about it but we had a couple of laughs and it made the Hammers go by quick.
Mary: 10 dying cockroaches with Spam impersonating me and making fun of my cadence haha.
COT: There are some Pax family members struggling with alcoholism and asked for thoughts and prayers. There is an event called the gambler coming up and also the run for Malawi. Check out those on slack.
Final thoughts: I am always impressed that people would show up on a really cold morning and put up with my nonsense and missteps as part of F3. I love this team and I love working with each of you. I try my best to never let any of you down but I am so grateful for those times when this team picks me up. With that, let's go out and change the world. Aye!