“300”

May 3, 2018

WHEN: 05/02/2018
QIC: The Closer
PAX: Grunge, Chum, Hickory, Rambler, Petri, Golden Pinky, Zook, Link, Duplo, Mothman, Nanu-Nanu, GTL, Dueling Banjos, Fieri, Doobie, I.C.E., Stubb’s (formally known as Tube Steak), Germ, Hickory
Introduction:
– Murph EC started at 0500 at the playground, and consisted of 100 pull-ups, 200 push-ups, and 300 squats.
– For the Non-Murphers, some men met at 0515 to work on the Push Up Challenge.
– A total of 20 PAX came out to support my VQ. I think I am missing one from the PAX list (please help).
Warmup:
– Mosey to the Traffic Circle
– SSH x30
– Arm Circles x15 & reverse x15
– Merkins x15
– Imperial Walkers x15
– Stretches
Main Event:
What better way to celebrate my 300th sale in Briar Chapel than with a 300 workout. After a short mosey over to the formal lawn, YHC proceeded with fuzzy math…
– Round 1: 6 exercises, 10 reps each with a lap around the parking lot (6 exercises x 10 reps x 5 laps = 300). The exercises were Merkins, Air Squats, Burpees, LBCs, Alternating Prisoner Lunges and Plank Jacks. After taking each lap, the PAX held plank position until everyone was ready to start the next exercise.
– Round 2: everyone partnered up and prepared for a bloodbath. P1 ran up the (approx 15) steps then down the 15 steps while P2 did flutter kicks (30 steps x 10 rounds = 300). Golden Pinky, I hope your knees are okay – that looked like a nasty fall.
– Round 3: Merkins and Squats. P1 does 30 Merkins while P2 does 30 Squats and rotate for total of 5 sets (30 Merkins x 5 sets + 30 Air Squats x 5 sets = 300 total reps).
– Mosey to Flag
Mary
– Stretching: we don’t do this enough, guys! Let’s do this more often to reduce the number of injuries.
– Plank
– Downward Dog
Announcements:
– 2ndF at City Tap in Pittsboro on Thursday @ 8pm
– Please welcome Churham’s 3rd running AO, The Moose, which will take place Thursday’s from 0530 – 0630 am with 2 alternating locations (Bean Traders off 54 in Durham and Fresh Market off 54 in Chapel Hill). Soft launch is this Thursday, 5/3.
– Bright Idea’s baby is due tomorrow (we found out later that his wife went into labor an hour after the workout, and brought Ivy into the world today at 8lbs 3oz – CONGRATS!!!)
COT:
– Thanks for allowing YHC to celebrate two milestones today… my VQ and my 300th sale in BC.
– F3 isn’t just about the exercise. You can get exercise anywhere, such as when I go for a run or visit OrangeTheory (where you often don’t know the name of the person working out next to you). Instead, you post for the guy next to you. He needs you and you need him-if not now, then sometime soon. Someone is counting on you being there, just as much as you’re counting on them showing up.
– Challenge: think of one person you haven’t seen in awhile and reach out to see how they’re doing. Ask them to join you at the next AO and give F3 another try. Maybe they stopped coming because of the weather, maybe it was because of an injury or sickness, or perhaps life just got in the way. Regardless, encourage them to get back out there and give it another try!