YHC and Chowdah were very excited to bring you the inaugural edition of the Quarterly Report from the Jolly Roger site in North Durham. Quick Refresher: the Quarterly Report is a one-hour, Saturday morning boot camp held at the start of each quarter that rotates through the four sub-regions of F3 Churham. The goal is to lower the bar for folks to travel the region and both meet PAX they don’t know and renew acquaintances with those they don’t see as much as they’d like. With 56 PAX (including 5 2.0s) at this first edition, we humbly suggest that we’re off to a good start.
Here’s what went down.
First, Soda Popinski led 6 PAX on an EC run, which included yelling outside of Green Eggs’ home.
Next we gathered for the ME. All PAX introduced themselves by name. Then it was time to get down to business.
Warm up
SSH x 25
Willie Mays Hayes x 10
Harvester x 10
Imperial Walker x 10
Hillbilly x 10
Arm Circles x 12, forward and backward
Bitcoin merkins x 9 (stopping on 9 to honor Joe Burrow)
The Thang
To help with spacing, we broke into two groups, one led by Chowdah and the other by YHC. Halfway through, the groups swapped. Here’s what they did.
Chowdah
10 Minute Burner- 10X1min of each exercise- keep HR up, no break between exercises
- Mountain climbers
- Toe taps
- Flutter
- Plank jacks
- Step back lunge
- Shoulder taps
- Freddy Mercury
- Smurf jacks
- Merkins
- Jump squats
Timing didn’t work out for Chowdah’s original plan so had to modify on the spot. With Group 1 (odd numbers) the PAX moseyed to the front of school with 5 burpees at each speed bump. We then did 5 Hand Release Merkins and 5 V-ups on the front parking lot before moseying to the track to meet Group 2 (even numbers). Group 2 also did the 10 Minute Burner and then an abbreviated (6 combined reps, rather than 11) Jacob’s ladder on the back soccer field with:
Hand Release Merkins and V-ups as the exercises and backwards run after the merkins and forward run after the V-ups for travel.
Bitcoin
The PAX took to the track. We set a timer for 3 minutes. We ran a lap, then performed the assigned burpees until the 3 minutes were up. Then repeated with another 3 minutes—run a lap, burpees until the 3 minutes were up. Then repeat again, etc. This is a very simple workout that works great on any track. YHC stole it from Bushwood and Teo, and you should steal it from him.
Here was the burpee order, though we modified slightly for the two groups:
– Regular burpees
– 8-point manmakers (Group 1 did these, not Group 2)
– Tony Hawk burpees (a burpee with a 360 on the jump)
– Hand-release burpees
– Kraken burpees (3 hand-release burpees at the bottom)
– Yurpees (clap merkin, 2 tuck jumps at top) Named for Yuri Verkhoshansky, the Russkie who developed what is now called plyometric training
We re-gathered both groups for Mary, led by Chowdah:
20X IC Homer to Marge
56X single count LBCs (for the 56 PAX assembled)
10X IC Boxcutter
YHC presented a few fun facts about F3 Churham, which highlights our far-flung nature. We’re now at 38 AOs. The southernmost AO is The Earl in Chatham County (Pittsboro). From The Earl, it’s a little more than 30 miles northeast to Jolly Roger in North Durham (31.4 miles) and northwest to The Skunk in Hillsborough (30.4 miles). The region is also about 12.5 miles wide from east-to-west. Bottom line: it’s a large and spread-out region, so days like today are important to help provide some glue to keep us together.
Announcements: Chowdah gave a shoutout to Tatertot for being the “Godfather of North Durham” for bringing out so many folks over the years. There was also a changing of the guard on site Qs for North Durham sites Jolly Roger and Hurricanrana.
And of course, stay tuned for the upcoming Quarterly Reports:
– Q2, April 2 in Hillsborough
– Q3, July 2 in Chapel Hill
– Q4, Oct. 1 in Chatham
An onsite coffeeteria followed that was arranged by Green Eggs and Derby Coffee Roasters.
We hope you enjoyed today as much as Chowdah and YHC enjoyed bringing the beatdown to you. See you at the next Quarterly Report on April 2, and until then, SYITG. Aye!