It is a wonderful time of year. School is getting ready to start, NFL and college football seasons are gearing up, fall is around the corner, and we can all get back to our annual ritual of over-analysis, trash-talking, and speculation surrounding a new college basketball season. Because let’s be real, we live in NC and as much as we love to cheer on our football teams, we are a basketball state through and through. With Tar Heel basketball on my mind, YHC decided to create a Q that touched on a few things that we’ve been known for over the years. Sorry Duke and State fans, this one is not for you. What are those things you ask? (you asked right?) Well they are the 4 corners, a fast paced offense, and teamwork. With that in mind, we got to work.
Warmup:
- SSH IC x20
- Imperial Walkers IC x10
- Willie Mays Hayes IC x10
- Parker Peters IC x20
- Overhead Clap IC x 20
- Mosey around Peanut and grab a medium size rock from the rock pile
- Mosey to the center of the soccer field with coupons
The Thang:
- Drop coupons for a little history on the Carolina offense: 4 corners, SPEED, and TEAMWORK
- Partner up
- One partner stays in the circle the other SPRINTS to the corner and completes an exercise and SPRINTS back
- The partner in the circle does AMRAP weighted exercise until other partner returns
- Switch
- Once both partners complete the exercise, move clockwise to the next corner and complete next exercise until all four corners are complete
- The name of the game is SPEED and TEAMWORK – the longer you take outside the circle, the harder it is on your partner. Keep moving!
- Phase 1: Upper half
- 4 corners: 20x regular Merkins, wide grip Merkins, diamond Merkins, and 10x Jackass Merkins (JAMs)
- Circle: AMRAP shoulder press
- Phase 2: Lower half
- 4 corners: 20x air squats, jump squats, and Johnny Dramas, and jump lunge (10 per leg)
- Circle: AMRAP alternating curls and tri ext
- Phase 3: Middle…half
- 4 corners: 20x WWIIs, LBCs, Leg lifts, and Heels to Heaven
- Circle: AMRAP Flutter kicks with coupon raised above head
Mary:
- JAMs x10 IC
COT:
- No Announcements
- Prayer Request for all the PAX and 2.0s traveling to the F3 Dads Camp this weekend. Safe travels and enjoy the fellowship.
- YHC took us out
YHC couldn’t help but think of gratitude this morning. Gratitude for our spiritual, mental, physical, and emotional health. Gratitude for our families, Ms, 2.0s, fathers, mothers, brothers, sisters, aunts, uncles, and cousins. Gratitude for the brotherhood and family that F3 provides. Gratitude for all of you.
It was an honor to lead you men this morning, and I look forward to seeing all of y’all soon.
SYITG
OPEC