Although March Madness was coming to a close, YHC and co-Q Soybean were feeling melancholy about it and decided to bring a little madness to the 1st workout of April. Several PAX brought basketballs that were incorporated throughout the workout.
Warm-Up (all in cadence)
SSH x 30
Merkins x 15
Imperial Walkers x 15
Willie Mays Hays x 15
Run to the hill, grab a partner and shuffle up the hill while performing chest passes to partner using perfect technique
Dropped passes = 5 merkins each ; A few PAX appeared to already have their minds on baseball season.
The Thang (Crab Cake Part 1, Soybean Part 2)
Mosey to the track. YHC requested a championship game score prediction from Knope. Being my VQ I learned a lesson in telegraphing the next steps as the predicted score would have been more appropriate for PAX playing a pick-up game at the YMCA. Cooler heads prevailed and we settled on 86 Villanova to 74 Michigan.
Partner up (one b-ball per):
- Man 1: Run 100 yd dash and back, Man 2: Deep squat to b-ball: alternate until 86 reps
- Man 1: Run 100 dash and back, Man 2: Ball merkins (diamond or alternate hand roll): alternate until 74 reps
WALL:
In Partners:
- Man 1: BTTW, Man 2: Ball to Ground, Ball to Wall, alternate twice to get 86 reps
- Man 1: People’s Chair, Man 2: Alternating Ball Merkins to 74 reps
- Plank it out when done on both
PATH
In Partners:
- Man 1: Suicides for 5 trees, Man 2: Ball Burpees; alternate to 30 reps
- Low squat hold when done
Mary
- WW1 Ball Pass x 25
- American Hammer Ball Pass x 25
- V Ups Ball Pass x 25
- Ring of Fire – Feet 6 inches off ground, holding ball if have it, hands straight up, pass ball 3 count each man
Announcements
- The Bull – 4/14 ; #the_bull_channel on slack for more info
- Speed for Need Tar Heel 10 miler
YHC took us out.
It was YHC’s VQ so thanks to all who came out and endured as I attempted to work the kinks out. Special thanks to Soybean for the F3 invitation several months back and the continued support.