We just came off one of the best sports weekends of the year – Rounds 1/2 of the NCAA Tournament. With that in mind, YHC set out to create a Q plan honoring March Madness and college hoops in general. Of course, given that YHC cheers for the Duke University Men’s Basketball team, YHC would likely not have been in a Basketball Mood this morning had UCF’s final shot fell and taken out the Blue Devils last night. Plan B was OYO Burpees for 45 minutes.
But as luck would have it, Duke advanced to the Sweet 16 and so Plan A was back on! We gathered in the Gloom with 14 PAX, of which 4(?) completed an EC 5K before the ME. YHC provided the usual disclaimer, emphasizing it more than usual as we had an FNG joining us on our journey.
Warm-o-Rama –got in a total of 64 SSH, plus 64 reps of additional exercises
- SSH x 32
- WMH x 16
- Hillbilly x 16
- Arm Circles x 16
- Reverse x 16
- SSH x 32
Mosey around to the back parking lot, and continue a bit of a Warm-Up by running once down the parking lot doing alternating High Knees and Butt Kickers, as called out by YHC. Wanted to get the legs plenty warm for the Sprint ahead.
Gather at the end (beginning?) of the carpool line, and start the ME
- Start with 8 burpees OYO for the 8 teams sent to Dayton for the First Four
- The Road to the Tournament is long, so to get there, PAX undertook a ~200 yard Sprint to the 4th street light along the way, planking on arrival
- Round of 64 – Merkin Bracket: PAX performed 16 single count Merkins in each of 4 “Regions” – Ranger Merkins, Wide-grip Merkins, Carolina Dry Docks, and Diamond Grip Merkins – for a total of 64
- Bear Crawl to next street light
- Round of 32 – Jump Squats. Two sets of 16 because YHC was feeling charitable.
- Crawl Bear to next street light
- Round of 16 – Jackass Merkins x 16 OYO
- Bunny Hop to next street light
- Round of 8 – circle up, Ring of Fire. Each PAX does 8 single-count shoulder taps while the rest of the PAX hold plank position
- Traveling Burpee to the Crosswalk at the top
- We made it to the Final Four! To celebrate, PAX did 4 reps each of 4 different Exercises: Jump Lunges IC, Merkins IC, Body Builders, and Captain Thors (thanks https://f3nation.com/exercises/ for the ideas)
Mosey back down the hill to the back parking lot, as we had just enough time for one more Set of Exercises
- Modified version of 11’s, but Basketball themed. Because we are in Tournament time, the exercise pairs were based on Tournament seeds – 1/16, 2/15, 3/14, and etc. with the important caveat that we only went to down to 8/9. To further the theme, the exercise pair honored Duke and UNC Basketball – Bobby Hurleys and
Makhtar N’Diayes. So, start with 1 Bobby Hurley, run to next island, 16 Makhtar N’Diayes, run back, 2 Bobby Hurleys, then 15 Makhtar N’Diayes, and etc until 8 Bobby Hurleys and 9 Makhtar N’Diayes. This turned out to be more of a strain on the elbows than YHC anticipated. May look for a nice grassy area next time we do those.
Mosey back to Startex with enough time for a tiny bit of
Mary
- Flutter Kick x 32
Name-O-Rama
The PAX had the honor of naming our FNG. With a name like Stephen King, you knew that it was going to be based on one of the author’s novels. And as he is a Professor in Interactive and Multimedia at UNC’s School of Media and Journalism, the name I.T. quickly rose to the fore, honoring both the novel (It), and the acronym (information technology). Welcome, and way to crush your first workout!
Announcements/Prayer Requests
The Bull is coming up in October. Tar Heel 10 Miler/4 Miler coming up 4/13, and several PAX will be doing Speed for Need as part of this. Check Slack for details.
Prayers for YHC’s 2.0, Walker, battling flu, and for all those sick or in need, whose names are kept silent in our hearts. It was, as always, an honor to lead such an excellent group of men. SYITG!