Been a rough few weeks for Carolina Athletics (which is important to me as a fan/and it's my job) and so many Carolina Fans…Football on a 3 game win streak, including a painful loss to Rival NC State, 4 straight losses for our pre-season #1 ranked MBB team and a brutal (and controversial) overtime loss for the UNC Women's Soccer Team who has won 22 National Championships, but none since 2012. This workout was going to be based on the number 23 (Opportunity to win in 2023, 23 National Championships, Michael Jordan, etc.).

Warm up
SSH IC x 23
Arm circles IC x 23
WMH 23
Michael Phelps IC x 23
Merkins IC x 23
Mountain climbers IC x 23
5 burpees

The Thang
Traveling merkins past 11 1/2 parking spots to the left and 11 1/2 parking spots to the right
Bear crawl 11 1/2 parking spots and crawl bear 11 1/2 parking spots
Lunge walk 11 1/2 parking spots and reverse lunge walk 11 1/2 parking spots

23 IC Johnny Dramas
23 IC Dips

23 bunny hops 11 1/2 parking spots and reverse bunny hop 11 1/2 parking spots
23 low squat slides 11 1/2 parking spots to the left and low squat 11 1/2 parking spots to the right
23 6 count burpees

Mary
LBC IC x 23
Flutter kicks IC x 23
Heels to Heaven IC x 23

Stretch and Breat
Downward Dog
Cobra
Pigeon

COT
Continue to support the Churham holiday Fundraising challenge – https://churham.com/. I'll put in $100 to support the South Durham Charity of Choice – Emily K Center
Get ready for the Holiday Ruck
Register and contribute to the Churham Holiday gathering on 12/17

Always and honor and privilege!

Aye

John