A small but mighty crew showed up for the Honeybadger show on a perfect Fall morning.  YHC had just attended his 20 year high school reunion a few weeks prior and had planned a workout in honor of his beloved high school basketball coach, Coach Kevin Hartley.

Warm Up
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• Windmills X15
• Mountain Climbers X15
• Peter Parkers X15
• SSH X25
• (Knope decided to show up 3 minutes late.)
• Burpees X10

Skate Park
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The team took a brisk mosey down to the skate park, an underused resource for the Downtown Durham AOs.

YHC lead a quick circuit of:

• Bar-to-bar merkins X15, stretched across the grind rails.
• Dips on the grind rails X15.
• Rows under the handrails by the pool X15 (X10 for 2nd and 3rd sets)

Did the circuit X3. 15 rows were pretty tough — YHC noticed some poor form, so for 2nd and 3rd sets the crew did 10 reps instead to focus on good form and straight backs.  Adjusted grip to under to get more bicep juice.

Definitely felt some burn here.

The Hartley
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The team took a brisk mosey back up the hill to City Hall and assembled on the plaza to attempt The Hartley, which is a workout my basketball coach made us do in high school.  It is essentially a countdown — 10 reps each of a set of 3 exercises, run down the court and back, then 9 reps of the same exercises, down and back, all the way down to one.  Coach used to set the clock such that the entire team had to complete the workout under a certain time, otherwise more punishment.

At my 20 year reunion, my former high school teammates Thomas, Deshea, and I had a good time laughing about how hard this workout was circa 1995-1998…and how much we hated it.  So I figured it would be great for F3 PAX.

We did burpees, merkins, and mule kicks — basically all shoulders and chest.  Brutal.

We made it all the way down to 4 and had to call it — time was short and PAX were gassed.  All PAX would have completed (miserably and cursing under their breath) if we had the time.

Mary
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Walked (we were that gassed) to the flagpole for Mary:

• Heels to Heaven X30
• LBC X30
• Star Spangled Hammers X30
• Slooooow Chataranga Dandasana X3 — down dog to plank to low plank to up dog back to down dog

Excellent core burnage.

Wrap
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• Belts to Backpacks program, details in Slack, led by Soybean.
• Name-o-rama.
• No prayer requests, YHC closed the show.

Notes
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• YHC loves to big turnout workouts, but prefers the small teams — easier to socialize and more accountability to do the work.
• After the reunion, YHC sent Coach Hartley a note to thank him for his investment in me and our team and to share how I’m re-purposing many of his drills and methods with the bad-ass 7/8 YMCA basketball team I coach.
• YHC suggests that you do the same — email, message, or call your old coach that made a positive impact on your life.  He / she will appreciate it more than you can imagine.