YHC continues to be impressed by the numbers and energy of Briar Chapel. Seriously, these guys have achieved in several months what Durham took 4 years to do. It is so impressive. One of the things I’ve tried to do with my Master Q quest is to bring some standard F3 workouts down to BC so that they have them in their arsenal. I have previously done Dora, Escalator, Tunnel of Balls. Today I wanted to do a favorite of mine, the Usain Bolt. I also wanted to debut a Floyd special, the Family Feud. I don’t know if that one will take off like some of the others, but it still makes me smile, so we did it.

Warm Up:
SSH x 20
Windmills x 10
Imperial Walkers x 10
Arm Circles x 10
Harvesters x 10
Willie Mayes Hayes x 10

The Thang:
Triangle circuits. First, since I wasn’t sure of the exact dimensions of the parking lot triangle, so we did a “reconnaissance lap.”

There were 3 unequal sides to the triangle. A short, medium and long. Starting at the medium side, lunge walk to the end. Do 10 Merkins. Sprint the long arm, do 10 merkins. Bear crawl the short arm, do 10 merkins. Repeat x 1. When done with the 2nd lap, hold plank. YHC then led the group in a round of plank-o-rama. Regular, Right arm high, regular, left arm high, regular, low plank, regular, right arm high, regular, left arm high.

Next we did the triangle circuit….backwards. Backwards lunge walk, 10 merkins, Backwards run, 10 merkins, Crawl bear, 10 Merkins. Low squat hold until everyone is finished.

Next Thang: Usain Bolt. Line up and one PAX runs off, calling an OYO exercise. Once he is out of sight, the next PAX runs off calling a new exercise for the group. One downside to having such a large group (24 PAX today) is that it is too cumbersome for everyone to get a turn calling out the exercise. So after approximately 1/2 of the group went, we stopped. Exercises called include but not limited to, diamond merkins, donkey kicks, WWII situps, LBCs, Flutter kicks, Jump Squats, Carolina Dry Docks, and Burpees. Probably some I missed.

Next and Final Thang: Family Feud. This has been a staple of my Master Q CSAUP experience. Split the PAX into two groups facing each other. One at a time, a PAX from each team faces off for a round of rock, paper, scissors. The winning team does some exercises. The losing team does more. Everyone got a turn.

Round 1: Winner 5 merkins, Loser 10 merkins
Round 2: Winner 5 merkins, Loser 10 merkins
Round 3: Winner 5 burpees, Loser 10 burpees
Round 4: Winner 5 burpees, Loser 10 burpees
Round 5: Winner 10 Air Squats, Loser 20 Air Squats
Round 6: Winner 10 Air Squats, Loser 20 Air Squats
Round 7: Winner 10 Merkins, Loser 20 Merkins
Round 8: Winner 10 Merkins, Loser 20 Merkins
Round 9: Winner 5 EKG Merkins, Loser 10 EKG Merkins
Round 10: Winner 5 EKG Merkins, Loser 10 EKG Merkins
Round 11: Winner 10 Jump Squats, Loser 20 Jump Squats
Round 12: Winner 10 Jump Squats, Loser 20 Jump Squats

Mary:
LBC cadence x 30
Flutter Kicks cadence x 30
WWII Situps x 30
6″ leg raises with 5 count around the circle (x24)

COT

Moleskin:
F3 Chapel Hill shirts are on sale for 5 more days. Visit the mudgear site.
Briar Chapel has an awesome 2.0 workout every other (including this coming) Saturday
Thanks BC for being an awesome part of my Master Q experience. See you soon at AMRAP.