Although March Madness was coming to a close, YHC and co-Q Soybean were feeling melancholy about it and decided to bring a little madness to the 1st workout of April.  Several PAX brought basketballs that were incorporated throughout the workout.

Warm-Up (all in cadence)

SSH x 30

Merkins x 15

Imperial Walkers x 15

Willie Mays Hays x 15

Run to the hill, grab a partner and shuffle up the hill while performing chest passes to partner using perfect technique

Dropped passes = 5 merkins each ; A few PAX appeared to already have their minds on baseball season.

The Thang (Crab Cake Part 1, Soybean Part 2)

Mosey to the track.  YHC requested a championship game score prediction from Knope.  Being my VQ I learned a lesson in telegraphing the next steps as the predicted score would have been more appropriate for PAX playing a pick-up game at the YMCA.  Cooler heads prevailed and we settled on 86 Villanova to 74 Michigan.   

Partner up (one b-ball per):

• Man 1: Run 100 yd dash and back, Man 2: Deep squat to b-ball: alternate until 86 reps
• Man 1: Run 100 dash and back, Man 2: Ball merkins (diamond or alternate hand roll): alternate until 74 reps

WALL:

In Partners:

• Man 1: BTTW, Man 2: Ball to Ground, Ball to Wall, alternate twice to get 86 reps
• Man 1: People’s Chair, Man 2: Alternating Ball Merkins to 74 reps
• Plank it out when done on both

PATH

In Partners:

• Man 1: Suicides for 5 trees, Man 2: Ball Burpees; alternate to 30 reps 
• Low squat hold when done

Mary

• WW1 Ball Pass x 25
• American Hammer Ball Pass x 25
• V Ups Ball Pass x 25
• Ring of Fire – Feet 6 inches off ground, holding ball if have it, hands straight up, pass ball 3 count each man

Announcements

• The Bull – 4/14 ; #the_bull_channel on slack for more info
• Speed for Need Tar Heel 10 miler

YHC took us out.

It was YHC’s VQ so thanks to all who came out and endured as I attempted to work the kinks out.  Special thanks to Soybean for the F3 invitation several months back and the continued support.