YHC was looking forward to reconnecting with Dodger for his reunion Q at Kenan…but on Sunday night, when Avalanche did the solid SiteQ duty of reminding YHC that he was on the Q sheet for the Eagle, YHC honored his commitment to serve the Eagle Pax. Given that YHC is definitely not superstitious, it was still pretty fun that the Tar Heels beat Duke after the YHC/My Little Pony Co-Q B.E.A.T. D.U.K.E work out at Rameses last week, so YHC made some adjustments and tried to B.E.A.T N.D in advance of the UNC-Notre Dame match up later this evening.
Like last week, the first letter of each exercise helped spell out the hopeful outcome of tonight’s men’s basketball game and sent some F3 first F sweat karma towards the Heels.
Warm-up
Fellowship jog around the AO with a mixture of high knees, butt kickers, high skips finishing at the basketball court
SSH x 68 (IC) (# of points the Heels gave up to the Irish in their previous encounter)
Good Morning x 10 (IC)
Willie Mays Hayes x 10 (IC)
Arm Circles Forward x 10 (IC)
Arm Circles Backward x 10 (IC)
Mountain Climbers x 20 (IC)
The Thang
Much like Coach Williams coaching style, there would be lots of running and no time outs…
Started with a Lap
Burp Merk Pyramid – Burpee with escalating # of merkins at the bottom. Started with one merkin at the bottom of Burpee one, then up to 10 merkins at the bottom of Burpee 10, then back down to 1 merkin at the bottom at Burpee 19.
Lap
Everest – Don’t have much elevation at the Eagle, but still this was a beast – Lunge walk with a squat after each stride. Planned to do the entire 1/7 mile track, but like a good coach, in game adjusted to only go about 1/2 of the track – fellowship jog back to the court.
Lap
Alternating Shoulder Taps – 69 (# of points UNC scored in their earlier win vs. ND).
Lap
Tempo Merkins aka Slow Merkins – 16 total for the number of timeouts Coach Williams didn’t call (he called zero time outs) the past two games.
La
Nolan Ryans – wanted to do something in honor of the “Fightin’ Irish” and this was the closest I could come up with. We did 20 on the left and 20 on the right (two 20 minute halfs)
Lap
Dwight Howard – We broke into two groups. While one group of 7 went on a sprint lap, the other group stayed at the wall, did 20 Dwight Howards, then the peoples chair for 20 seconds, then 20 more Dwight Howards, and then the people’s chair for 20 seconds, etc.. When the sprinting PAX returned, we switched.
Lap
With Notre Dame’s notorious “slow burn” offense where they make the defense work hard for each full shot clock each possession, the Heels would have to play great, disciplined defense…so we did a low squat hold/defensive stance for 60 seconds…
MARY
YHC saw Makhtar Ndiaye Thursday night at the UNC-Duke game and wanted to explain his place in F3 lexicon, but thought better of it. I didn’t want to tear up the PAX forearms/elbows on the basketball court asphalt, so we just did…
Heels to Heaven x 40 (IC) (Heels have to play a full 40 minutes to win tonight’s game)
Had alot of fun this morning – challenging and lots of good mumble chatter.
Welcome FNG Bolton! Great job today! Hope to see you out there again soon!
Announcements
F3 basketball is coming to Churham – soft launch Thursday morning at Carmichael. Time will be 5:30-6:30.
Prayer Request
Keep CoCo’s folks John and Emily, in your prayers as they recover from the Flu and related illness.
Aye!