YHC has a sentimental connection with the Kenan AO (which Churham Veterans knew as Fetzer) and the inspiration that F3 Churham OG Shooter provides. With the as yet to be named Lacrosse-Soccer Stadium (which is in the footprint of the old Fetzer Field) having just been opened, YHC took the Kenan PAX on a quick tour and then a christening of the newest toy at the Kenan AO – Shooter’s Hill. YHC planned to have a similar theme to the first Shooter Q YHC experienced – the PAX attending formed a circle with coupons and rotated throughout each coupon for a different exercise using one of the rotating PAX to sprint a lap around the old track as a timer…So YHC put a Slack Call out for coupons, and the PAX came with it!

3 woke up extra early for an EC Ruck. YHC pulled up at the appointed hour and 10 of the regular Kenan PAX were ready to roll.

Warm Up

• Side Shuffle Hop IC x 20
• Imperial Walkers IC x 20
• Windmill IC x 10
• Arm Circles IC x 20 (Forward, BIG, Backward, BIG)
• Mountain Climbers IC x 20
• Merkins IC x 10

The Thang

The PAX each grabbed a coupon (ranging from weighted rucks, kettlebells and barbells) and moseyed over to the bottom of the 40 yard long, 30 degree turfed hill adjacent to the new Indoor Practice Facility (IPF), YHC affectionately nicknamed Shooters Hill.

We dropped the weights off and proceeded to bear crawl the length of the sidewalk along the end-line of the new lacrosse/soccer field (~100 yards) and plank until all PAX arrived. We then did a snake up and down alternating aisles of the north seating area, then low squat hold until all PAX completed. We then moseyed around the concourse of the beautiful new facility and returned back to the bottom of Shooters Hill.

We all stood before a coupon prepared to perform an exercise that we would do AMRAP while one of the PAX used a different method of travel up Shooters Hill, would serve as a timer before rotating.

These were the exercises we rotate through:

• Kettle-bell swings (40 lb KB)
• Burpees
• Shoulder press (30 lb kettle bell)
• Triceps extensions (30 lb dumb bell)
• Biceps Curls (2 20 lb dumb bells)
• Shoulder Extension Raises ( 2 15 lb dumb bells)
• Upright Rows (35 lb kettle bell)
• Bent Over Rows (30 lb kettle bell)
• Goblet Squats (30 lb dumb bell)
• Kettle Bell Swings (40 lb kettle bell)

Each Rotation took 30 – 60 seconds. The methods of travel up the hill were

• Sprint to the top
• Push the 40 pound ruck weight up the hill (we modified and removed the weight from the ruck and cut the trip to half way up the hill)
• 10 Travelling burpees

We moseyed back to the launch site and despite already being past time, YHC wanted to squeeze out one set of Mary and went with Shooter classic Freddie Mercury’s IC x 20.

COT

The Kenan PAX had a lot to share

• Keep Timber’s father and the Fitch family in your thoughts & prayers as he recovers from a recent ailment.
• Red October promoted the Speed for Need opportunity at the Tar Heel 10-Miler. He said there were 4 kids lined up and excited to participate in the 10-Miler, now we are looking for some pushers.
• There are still 7 slots open for the March 23rd #3rdF event for Chatham Habitat for Humanity. Please sign up here: https://chathamhabitat.volunteerhub.com/lp/f3
• Runners and $5 Al’s Burgers lovers needed for the 24 Hour Run for Malawi on April 5th-6th at the Southern Village Green. Need 250 runners to get to our fundraising goal. Help send Zika and Elizabeth off to Africa with $25k to help build healthcare infrastructure for children. Run for an hour, then bring your families for music, burgers, beer and games on the southern village green https://runsignup.com/Race/NC/ChapelHill/RunforMalawi / runsignup.com – 24-Hour Run for Malawi is on Friday April 5, 2019 to Saturday April 6, 2019.
• TB put a plug in for Thursday’s Orange County Line (OCL) workout at Rashki’s Elementary School in Meadowmont. He will be your Q!

Thanks for the opportunity lead!

Aye!

Boucher