F3 Churham is physically shut down due to the coronavirus so the virtual Qs continue, which has led to some creative and awesome workouts and a chance for us to all keep in touch, even if only on slack. This workout is to be done solo and at home – basement, garage, living room, front porch, don’t care.
Warm Up
SSH x 25
Willie Mays Hayes x 10
Imperial Walker x 15
A couple unnecessary comments about Doogie and/or the exchange fart sacking the v workout in their own homes
Slow Merkin x10
Vision Quest
The “Vision Quest” soundtrack must be played during the workout.
https://open.spotify.com/playlist/0zDuFbsvSg4XDnfg4xQsPw?nd=1
Thanks to Sweats for sharing the soundtrack on Slack. “Vision Quest” came out when I was in high school and is one of my favorite movies. My high school was a perennial state power in wrestling and wrestling was THE sport at my school. While I never wrestled (life long b-baller), many of my close friends did. Their dedication and workouts inspired me. I once went on a double date with a friend who ordered a 1/2 glass of water for dinner (that was all) and then went home and ran 3 miles.
The Thang
Jump Squats x 30
Merkins x 50 (modify as needed. I did two sets of 25)
Dips x 30 (use a ledge, chair, porch step, whatever)
Burpees x 20
SSH x 30
Mountain Climbers for one minute, 3 times.
Rinse and Repeat x 2 (total of 3 times). Add an additional 1-2 sets if needed. The workout should take at least 30 minutes.
Mary
Russian Hammer x 20
Flutter kicks (cadence) x 20
Ski abs x 20
LBC x 20
Prayers for small business and employees impacted by the Coronavirus. I just learned that several of my cousins and in-laws are likely losing their jobs.
My ask – support a local business this week. Some suggestions:
_ Buy a gift card from Bean Traders https://squareup.com/gift/6FSM1HAW5DQF2/order
_ Order takeout (curb pick up service) from a local restaurant (too many to list here)
_ Order food from Carrboro United food hub (supports local farmers). https://carrborounited.com/
Stay safe and keep in touch with those close to you – phone, face time, slack, whatever