With UNC Women’s Basketball hosting Duke this evening for the 98th game in their rivalry (YHC’s Heels holding a slight 50-47 advantage all time), YHC used “rivalry” as a framework for today’s work out. There are positives to rivalries (and the Duke-UNC one in particularly) as the reason each program has been so successful…is because each program has been so successful. We all have our rivalries within our lives, and within our F3 community – iron sharpens iron, positive accountability, pushing ourselves to be our best selves….We tried to sharpen a little iron with iron this morning.

Knope and Bellhop did a EC Ruck on the ATT with some strong fellowship.

Warm-Up

Despite the balmy 64 degrees at 5:30 a.m. on February 3rd, YHC led a pretty extensive warm up to ensure everyone was prepared

Mosey around the peanut

SSH into Seal Claps into Smurf Jacks IC x 30

Imperial Walkers IC x 15

Hillbillies IC x 15

Good Morning IC x 10

Arm Circles Forward, little, big, backward, little big IC x 20

Mountain Climbers IC x 20

Slow Merkins IC x 10

The Thang

Mosey to the pull up bars on the ATT

We broke up into groups of two to have a rival to challenge ourselves to see who could do the most of the following exercises, side by side AMRAP (we went through 3 circuits before being thoroughly smoked)

Station 1: 1st rd – over hand grip pull ups, 2nd rd – under hand grip chin ups, 3rd rd – Top Guns

Station 2: 1st rd – full dips, 2nd rd – micro dips, 3rd rd – full dips

Station 3: 1st rd – overhand grip inverted rows, 2nd rd – underhand inverted rows, 3rd rd erkins

Station 4: 1st rd – merkins, 2nd rd – wide grip merkins, 3rd rd – diamond merkins

We then moseyed back to the rock pile – we each grabbed the largest rock we could hold in one hand for a circuit of the following AMRAP:

right hand curls

left hand curls

right hand shoulder press

left hand should press

We returned the rocks and moseyed to the bathrooms for an as long as possible 90 degree peoples chair. The individual battles were solid, but Cardiac would have lasted another 5 minutes until YHC lamented we wouldn’t be able to get to bropees which threw off his concentration.

The last rivalry exercise was a sprint against our partners around the peanut. Winner for each sprint got 5 burpees, loser got 10.

Mary

We only had time for 50 Heels to Heavens (in honor of Carolina’s 50 wins over Duke in Women’s Basketball).

YHC apologizes for the sloppy Q fundamentals, but appreciates the positive accountability with the PAX helping remind him of the disclaimer and Namo-O-Rama.

COT

Our thoughts and prayers are with Lo Pair in his battle and Cosmo and their family in Fayetteville. Wishing Bellhop’s family a quick recovery in the health department as well.