This week was the official 6th-anniversary convergence for F3 in Chapel Hill. F3 convergences are always a great event, but work and family had conspired to keep YHC away this year. Nonetheless, the event had YHC thinking about a convergence a few years ago at Kenan where Coco was the first Q in a co-Q. In true Coco style, it was an absolute beatdown that started with probably 100 SSHs and some number of burpees. As we broke the warmup circle thinking we got off easy, the PAX were informed that they owed Coco 40 more burpees. Awful. This was followed by crawl bearing up the student union stairs and bear crawling down. Truly awful.
The Mustang AO and its staircase made resurrecting this routine for the BC local PAX obvious. I would throw in some additional burpees while running for good measure on the suck of this routine. YHC received this warm endorsement from Mothman after, which says it all. I’ll call this mission accomplished.
YHC would arrive with 5-6 PAX milling about, making conversation, and stretching. We talked about how the competing Wall Q was Bump Draft’s VQ. Many regretted missing it.
Warmup:
SSH x 20 IC
Good Mornings x 10 IC
Slow Merkins x 10 IC
Arm Circles Forward x 10 IC
Arm Circles Reverse x 10 IC
Willie Mayes Hayes x 10 IC
Burpees x 10 OYO (Penalty because Dive was late)
At this point, YHC informed the PAX of the 40 burpees owed.
Thang 1:
Stair Crawl – Crawl Bear up. Bear Crawl down. While waiting, work on burpee debt.
(This sucked equally to the first time I attempted it. The last few steps were conducted as a gradual slide.)
Thang 2:
Lung Walk the Parking Lot – Stop at each media for COP.
COP 1-
Wide Merkins x 10
WW2s x 10
Squats x 10
Lunge walk
COP 2-
Diamond Merkins x 20
Crunches x 20
Monkey Humpers x 20
Pay burpee debt with 5.
Lunge walk
COP 3-
Alternating Hands (left forward, right forward) x 30
Shoulder taps x 30
Back Lunges x 30
Pay burpee debt with 5.
Lunge walk
COP 4-
Carolina Dry Docks x 20
American Hammer x 20
Jump Squats x 20
Thang 3:
Burpee sprints – Start at one end of parking lot. Run to first median and return. Do 1 burpee. Run to second median and return. Do 2 burpees. and so on. Go to end of lot and 5 burpees.
Mary:
Heels 2 Heaven x 20 IC
Flutter Kicks x 20 IC (last 5 are slow)
LBCs x 15
Right LBCs x 15
Left LBCs x 15
Raise the roof x 42 (Happy birthday Kosher)
Announcements:
Sign up for the BC cookout. Sign up sheet is in the channel.
BOM:
Let’s challenge ourselves. Keep pushing as Qs to try new things and try to exceed our limits. Oh, and signup to Q.