YHC was honored and excited to have the opportunity to return to the Q of Kenan. Inspired by the leadership that site-Qs Right-Swipe and Lightweight have invested in this site and the energy was great. YHC wanted to bring a banger of a workout to honor the spirit of AO Founder Shooter who consistently leads RESPECT-ful smoke shows (starting back when it was at Fetzer pre-Dorrance renovation). This theme was articulated by the WBB Coach from that school down the road in Durham recently as well (H/T Botched) – https://twitter.com/karalawson20/status/1544639010399830016?s=20&t=Okk9XZ_kH6yM48PozrcfGw. YHC wanted to convey the message that life doesn't get easier, and with thoughtful and consistent effort, you can get better at doing hard things…
As YHC approached campus, there was a solid group of 6 runners getting an EC 5K on, and they appeared to be MOVING!
There was 15 on site and then Gordo joined us a moment late (H/T to Dogwood for helping keep us on time as YHC was watch-less).
Warm-up
SSH IC x 20
IW IC x 10
HB IC x 10
Welcome burpees x 5 (H/T Gordo)
Arm Circles IC x 20 (Forward, backward, big, little)
WMH IC x 10
Harvester IC x 10
Mountain Climbers IC x 20
Slow Merkin IC x 10
Mosey to the Rams Head Deck Courtyard
The Thang
We counted off into 4 groups of 4 and split up into 4 corners, for one circuit of:
Corner 1 – 20 merkins –> Method of Travel to Corner 2 Bear Crawl
Corner 2 – 20 merkins –> Method of Travel to Corner 3 lunge walk
Corner 3 – 20 merkins –> Method of Travel to Corner 4 broad jump
Corner 4 – 20 merkins –> Method of Travel to Corner 1 mosey
We then moseyed down to the Kenan Stadium Field via the field level tunnel for another 4 corners circuit:
Corner 1 – 10 Standard Burpees –> Method of Travel to Corner 2 – 60 yard mosey
Corner 2 – 5 Seal Burpees –> Method of Travel to Corner 3 – 120 yard spring
Corner 3 – 10 Reverse Burpees –> Method of Travel to Corner 4 – 60 yard mosey
Corner 4 – 10 alternating single leg Burpees –> Method of Travel to Corner 1 – 120 yard spring
We then moseyed up to the top North East corner of the stadium, using every step on the stairs, the spiral walk way to enjoy the sunrise and do some exercises:
20 slow Squats
25 cadence count Johnny Dramas
We then moseyed down to the East end concourse for some dips and step-ups:
2 rounds of
Alternating Step ups
10 cadence count dips
We then moseyed back to startex for…
Mary
LBC IC x 20
Up-Sits IC x 20
Flutter Kick IC x 20
American Hammer IC x20
Freddie Mercury IC x 20
Heels to Heaven IC x 20
COT
We talked about doing the hard things makes you better at doing the hard things. Continue to challenge yourself and bring that energy to those around you. We thought of UZI and prayed for his successful surgery, prayed for the Tulchin Family to have a safe and peaceful vacation in Boone. We shared gratitude for the beautiful morning, the opportunity to get better every day with this amazing group of men and the desire to share this energy that we are privileged to have together. Aye!