I pulled this workout from a previous CoCO Q form the big house. (see below) I recall it being a tough one but I did decide to remove the 125 SSH IC to start
https://f3churham.move-marketing.net/victory-laps/
4 Pax were doing EC Ruck PT. Good work fellas!
The Warmup
- Michael Phelps IC x 15
- Willie Mays Hayes IC x 10
- Calf Stretch 10 count each leg
- Clock Lunges
The Thang
So recently I have decided to modify my Q’s in such a way that in lieu of 10 counts, we try to get each PAX to share a little about them in an effort to get to know each other a bit better. Today the request was for the PAX to share a bad habit and a pet peeve. No Marky mark today to share his hatred for Doras so I started us off with my horrible habit of biting my nails like a fiend and my hatred for when my wife runs late. I wont share details fro each PAX but it seems F3 is the place to be for guys with bad eating habits. And it was um, pretty, i would say, almost like, really cool, like when um, Boyardee shared his like um hatred for filler words. Thanks for pulling back the curatin guys!
- Parking lot line crawl bear merkin ladder (1-10). Start on one line of parking spot, 1 merkin, crawl bear to next line, 2 merkins, etc., etc, up 10
- Parking lot line bear crawl merkin ladder (10-1). Start on one line of parking spot, 1 merkin, bear to crawl next line, 2 merkins, etc., etc, up 10
- Head back to startex
- Run 1 lap; 5 burpees/5 Slow BWS/5 Slow merkins
- Run 2 laps; 10 burpees/10 BWS/10 Slow merkins
- Run 3 laps; 15 burpees/15 Slow BWS/15 Slow merkins
- Run 2 laps; 10 burpees/10 Slow BWS/10 Slow merkins
- Run 1 lap; 5 burpees/5 Slow BWS/5 Slow merkins
- Run 1 lap just to add some filler time
Mary
- LBCs (x15 IC)
- Flutters (x15 IC)
- Heel Taps(x15 IC)
- Freddy Mercuries (x15 IC)
- Ring of fire (bear crawl to middle of circle, crawl bear back, 3 merkins)
Announcements
- Thirsty Third Thursday, next Thursday 7/23 @ The Wall. 7:00p
- Check the battering ram channel for info on an upcoming CSAUP
- Petri and his family signing up for the biking challenge going on right now. Looks like a few other PAX as well. Info can be found here: https://runsignup.com/Race/NC/ChapelHill/SprocketFuelMountainBikeChallenge
COT
So thanks for sharing today fellas. One reason I wanted to do this was that a couple weeks ago I actually used the time of the quarantine as an excuse as to why I haven’t tried to break one of my bad habits. I found myself saying “well if this quarantine would have started in when it was cold….” How freaking crazy is that? I really had to take some time convince myself how dumb this was. I think finally 2 weeks later I get it. We should never make excuses to hold ourselves back from being better men. If you think you need to improve in an area in your life, today is just as good as any other day to start working on it. Until next time in the gloom, Aye!