YHC considered doing the EC murph this morning, but the allure of 30 more minutes of sleep kept me from attending. Maybe if YHC lived in BC, the chances of EC would have increased. That didn’t stop 5 overachievers from donning 20 pound vest and getting after it. On the other hand, the 90% chance of rain and low 40’s may have kept others away.
Warm-Up:
SSH x20 IC
Windmills x10 IC
Good mornings x10 IC
LBAC x10 IC (Forward and Reverse)
Jump Lunges x10 IC
Slow Merkins x15
The Thang:
The great part about doing the Master Q and going to so many different subregions of F3 Churham is you can reuse some ideas and still have them be brand new to the PAX. Start off with some sideways bear crawl along the curb going from light pole to light pole. All PAX moved to the right and then repeat with sideways bear crawl to the left. Then some curb merkins in cadence, alternating between on and off the curb. Think we did 20 total if memory serves.
YHC had the PAX divide into groups of 3. Here’s a confusing breakdown of what we did:
#1 stayed at the start line and would perform jump squats
#2 moved to the opposite corner of the field and would perform merkins
#3 is positioned at the start line and will be sprinting.
#3 sprints to the opposite corner. When they arrive #2 takes off and #3 will now be doing merkins. When #2 arrives at the start, #1 takes off and #2 now starts on squat jumps.
Groups continue moving until each person has completed 4 laps around the field. The soccer field was a bit waterlogged so everyone really enjoyed doing the merkins in the damp conditions.
We did a quick mosey over to the playground. 3-man teams then gather back together for a set of sprints. While teammate 1 sprints to end of the basketball court and back, teammate 2 dead hangs on the rings or monkey bars, and teammate 3 holds a BBTW position against the climbing wall.. When the sprinter finishes, he moves to dead hangs, dead hangs to BBTW, and BBTW to sprint
Mary:
Hello Dollies x 20 IC
Heels to Heaven x 20 IC
Flutter Kicks x 40 IC
COT:
2nd F tonight at the Briar Chapel Clubhouse. Rumor has it that the Panthers might be on.
Prayers to all the boys embarking on the GoRuck Tough on Friday in Chapel Hill. People are welcome to shadow the event if they’d like.