YHC had originally put his name down on the Q sheet at The Rabbit for May 4th without remember it was Ten Mile Tuesday (the workout that Q’s itself). My back issues still have me in no shape for running so I backed out of that Q and took this opening at The Jag instead.
Word had gone out throughout the land of Churham that this week was to be form week and I had the perfect pyramid workout to incorporate the good form exercises we were to be working on, namely burpees, merkins and squats (three of the most common exercises in F3, and three of the most consistently poorly performed exercises as well).
Warm Up
- Side Shuffle Hop x20 IC
- Imperial Walker x10 IC
- Good Mornings x10 IC
- At this point Rebar came rolling in hot. In the spirit of good form–and good warmup–YHC decided to forgo the traditional penalty burpees and instead get in an extra 2o IC Side Shuffle Hops to get Rebar warmed up
- Willie Mays Hays x10 IC
- Merkins x10 IC
- Burpees x10 IC
The Thang
Pyramid building time! We’re only going up today, no time to come back down. After each round, we ran a lap around the parking lot starting at mosey pace and building up to all you got(ish) down the homestretch.
- 5 Burpees
- 5 Burpees, 10 Merkins
- 5 Burpees, 10 Merkins, 20 Flutter Kicks
- 5 Burpees, 10 Merkins, 20 Flutter Kicks, 30 Squats
- 5 Burpees, 10 Merkins, 20 Flutter Kicks, 30 Squats, 40 Dips
- 5 Burpees, 10 Merkins, 20 Flutter Kicks, 30 Squats, 40 Dips, 50 LBCs
Mary
- 10 count ring of fire plank hold
Announcements
- Chatham Habitat for Humanity build days on May 8th and 15th with spots still available on both days.
- Props to all the efforts in raising money for the Run for Malawi fundraiser to support the Malawi Children’s Initiative. Over $60K was raised this year, beating last years mark by $20K+
- Murph training continues through the month of May with Murph WODs planned for Memorial Day Weekend at The Battering Ram and The Thicket
COT
In reading through some news headlines yesterday, YHC came across a story about a man from Charlotte who broke the 1 hour pushup Guinness World Record over the weekend (3,050 pushups, beating the previous record of 2,919). The guy, TShane Johnson, was a Veteran, motivational speaker, and had raised money for multiple Veteran-related charities. In the article, there was a quote from Johnson which stuck out to me. It read, “I do these things to inspire regular people to do amazing things. I’m not an athlete with a $150 million contract. I didn’t play sports my whole life. I was just given an opportunity by God to do things that make an impact.” That stuck with me as exactly the type of message the men of F3 strive to achieve; let’s go out and use the opportunities we’ve been given to do things that make an impact. Until next time, aye!