WARMUP:
Side Shuffle Hop (10 IC), Willie Mays Hayes (10 tempo), Side Shuffle Hop (10 IC), Imperial Squat Walker (10 IC), Side Shuffle Hop (10 IC), Hillbilly (10 IC), Side Shuffle Hop (10 IC), Michael Phelps (10 IC), LBACs (10 IC), Side Shuffle Hop (3 IC, for 43 total, YHCs new age). Finish warm up with:
Commando Burpee – drop down into plank, merkin, mountain climber right, merkin, mountain climbler left, merkin, peter parker right, merkin, peter parker left, merkin, parker peter right, merkin, parker peter left, merkin, twisting one handed mike tyson right, merkin, twisting one handed mike tyson right, merkin. Feet in, stand up. (1)
Breakout into Bootcamp and Kettlebells
THE THANG:
Bootcamp moseyed over to the pit for a Potter and Franco callback: 15 Bulgarian split squat, 20 Step-ups (10 on each side). Then Hail Mary (PAX in partners. One doing dips with feet resting on partner’s back who is doing merkins) 15 for each person counting down by 5.
https://f3churham.com/best-of-f3/
Mosey back to the field for 21s from the launch of the battering ram back on 2/13/17 (https://f3churham.com/the-battering-ram-hard-launch/). Using the middle soccer field, 10 rounds, with merkins and air squats. Merkins started at 20 and decrease on the even numbers. Air squats start at 1 and increase on the odd numbers. Total of 110 merkins, 100 squats. Original workout had bear crawl as the mode of travel for the entire routine. We had whoever was in the front of the pack after the squats pick the mode of travel. Various modes I remember (bear crawl, lunge walk, mosey, bernie sanders, bunny hop, karaoke, crawl bear, crab walk (I think?), bear crawl again, tin soldiers…and that's 10).
With just 5 minutes left, we went down between the field house and the soccer stadium for Jackass Burpee Webb. 1 Burpee: 2 donkey kicks. 2 burpees: 4 donkey kicks. Repeat until 5 burpees: 10 donkey kicks.
Mosey back to the field and rejoin with the kettlebell group for Mary.
MARY:
Dr. W (10) – 8-count ab exercise that combines Dolly, Rosalita, and the W. 1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 is the return to your back (legs still up), 7 is legs together, 8 is legs down.
43 single count LBCs
ANNOUNCEMENTS / COT:
See Niblet's note above about the various upcoming events impacting TBR (Tar Heel 10 Miler, Quarterly Report, UNC Graduation).
Prayers for Spelunker's M, Youse-Down's father, and Yo-yo as they recover and work through various medical situations.
Run for Malawi 4/26 – sign up, even if you're not running – all proceeds go to a good cause.
YHC, in reflecting on another year around the sun, left the group with a simple message of carpe diem. Seize the day. Make the most out of each day we are lucky enough to wake up. Aye!