4 PAX chopped down a couple logs of the Lone Pine for EC and 8 PAX met in the gloom for the ME. With a little unsolicited pre-blast by MLP, YHC decided the PAX would appreciate a few of the greatest hits…So, if you wanted to blame someone for what went down, you might want to take it up with him later 🙂 …let’s get to work.

Warmup:

• SSH IC x25
• Imperial Walkers IC x15
• Willie Mays Hayes IC x10
• Good mornings IC x10
• Arm circles IC x20, both ways
• Slow Squats IC x20 
• Mosey to top of road – turn around and come back to parking lot, mosey to the yellow gate on THWM

The Thang:

• Partner up, size DOES matter
• Phase 1: DORA
  • Partner 1 sprints to the top of the hill 5 burpees OYO and back, partner 2 does exercise until Partner 1 returns
  • Team Goal: 200 Carolina Dry docks, 100 WWIIs
  • Most groups got at least 4 rounds in before completing the DORA
• Phase 2: Partner carry + 5
  • Partner 1 puts Partner 2 on his back, complete 5 squats then carries partner up the hill, mosey back down, switch and repeat
  • Mosey back down THWM to the Picnic tables above the Tennis Courts (Good find Appo!)
• Phase 3:  Coyote Uglies THWM style
  • What is a Coyote Ugly you ask?  Only the best damn partner exercise there is! (Disclaimer: I am not a dentist nor orthodontist, and I get no residuals from PAX breaking their teeth on the picnic tables) – Keep your head up and stay tight!
  • Coyote Ugly – With PAX in wheelbarrow position, PAX will start on the ground and step up to picnic table ‘seat’ with their hands , complete 1 Merkin, step up to top of the ‘table’ , 1 Merkin, step down to the ‘seat’, 1 Merkin, step down to the ground, 1 Merkin. That completes 1 rep. Goal is 5 reps, then switch with Partner.
  • Dips IC x15 – all PAX
  • Coyote Uglys take 2 – this time 3 reps each
  • Dips IC x10 – all PAX
• Phase 4: Bear crawl + JAM
  • Well we had to make it back to the top of THWM and the parking lot, so the PAX got in their best bear crawl position and worked their way back up the mountain
  • Once we got to the top, we finished strong with some modified cadence count Jackass Merkins
  • The Q was spent so we circled up for Mary

Mary:

• 6 in hold – 30 sec
• Flutter kicks IC x30
• 6 in hold – 30 sec
• Hello Dollys IC x25
• Get on your 1
• Peter Parkers IC x 10, roll right into Parker Peters IC x10

Announcements: None

Prayer requests: TB and his family lost their dog this past week so many prayers and thoughts to them as they deal with this loss.

COT:

YHC and his fellow BADC jokers took over the Rameses Q-sheet for the month of June (got pushed a week due to schedule issues) with the intent to add some variety into the workouts and bring some Durham staples to the great campus of UNC. With 3 out of 4 done, Knope will close this out with a 3 July beat down that will be sure to impress. Come out next week for the pre-Independence Day Bonanza!

Thank you men for the opportunity to lead and for welcoming me into the fold. I appreciate how hard you push me and it is amazing to witness how much you push yourselves as well. F3 is an extremely positive part of my life and YOU are the reason why. Thank you!

SYITG

OPEC