Grunge Churham Q Count To Date:

1. ThickBush (1/6)
2. Hare Ball (1/7)
3. Strollin’ Rone (1/14)
4. Pooty Tang (1/17)
5. AM-SCRAM (1/23)
6. Moosenlauf (1/30)
7. Sugar Walls (2/21)
8. The Cack (2/24)
9. Funkus Amongus (2/26)
10. F*ck da Beav (2/28)
11. The Big Louse (3/11)
12. Deep Throat (3/17) *
13. Honey Vag (3/20) *
14. How’s da Peen? (4/8) *
15. Pubic Itch (Today) *

* Virtual Qs

Workout plan for today is my take on the Marine 16. It is a Run n’ Gun, AMRAP style soirée.

EC

• Pull Ups – AMRAP for 30 Min (Goal: 100)

WARM UP

• 2 Minute Run, Easy
• SSH, x25 Cadence
• Stretch + Deep Breathing

MAIN EVENT

For the main event, set a timer for 2 minutes and perform each sprint + exercise rep set AMRAP as Rx’d for the entire 2 minute period. When the 2 minutes are up, move on to the next set, etc until you complete all 10 sets (total time: 20 min). Rest for 2 minutes, then complete a second round. Total workout time for the ME is 42 minutes. As always, modify as necessary/desired, etc.

Be safe and have fun!

Maverick 20 (10 x 2 Min, AMRAP)

• SET 1: 20 Meter Sprint + 20 Burpees, Single Count
• SET 2: 20 Meter Sprint + 20 Alt Jump Lunges, 1-2 Count
• SET 3: 20 Meter Sprint + 20 BW Squats, Cadence Count
• SET 4: 20 Meter Sprint + 20 Mtn Climbers, Cadence Count
• SET 5: 20 Meter Sprint + 20 SSH, Cadence Count
• SET 6: 20 Meter Sprint + 20 Merkins, Cadence Count
• SET 7: 20 Meter Sprint + 20 High Knees, Cadence Count
• SET 8: 20 Meter Sprint + 20 Tuck Jumps, Single Count
• SET 9: 20 Meter Sprint + 20 WWIIs, Single Count
• SET 10: 20 Meter Sprint + 20 8 Count Body Builders, Single Count

Fin.

BOM/COT

Announcements

• Sign up for the F3 Churham 6 Week Spring Challenge (See Slack for deets)
• Fed Tax Deadline has been extended to 7/15. NC has also moved the state tax deadline to 7/15, however, note that although NCDOR will not assess penalties for those who file after 4/15, the department can NOT offer relief from interest charges to filings made after 4/15. Tax payments made after 4/15 will be charged accrued interest over the period from 4/15 to the date of filing.

Name-o-Rama

BOM

• “In training, you listen to your body. In competition, you tell your body to shut up.” – R. Froning

Stay strong. Be well and be safe, brothers. Peace.