All the recent news about wildfires got YHC thinking: F3 guys are the kind of guys who’d want to help out if wildfires threatened. So, what better way to prepare than practicing some bucket brigades…

Warmup:

SSH (30), Willie Mays Hayes (10), Good Mornings (10), Arm Circles (10 forward and 10 reverse), Slow Merkins (10).

The PAX grabbed two coupons (35lb cement blocks wrapped in bubble wrap and duct tape), mosey’d to the stairs next to Kenan Stadium, and counted off into two groups.

Bucket Brigades (5 total: 3 normal, and two CSAUP Bucket Brigades):

Each group of PAX lined up at the bottom of the stairs facing inward, last PAX holding the coupon. That PAX passed the coupon to the next PAX, then ran to the front of the line. Repeato with the next PAX and so on all the way up the stairs. Once the PAX reached the top, each did 10 burpees OYO then did SSH until all PAX finished their burpees.

After some other exercises*, the PAX took the coupons back down the stairs for a second Bucket Brigade, followed by more burpees and SSHs and more exercises*.

The next two rounds of bucket brigades were CSAUP Bucket Brigades (so the PAX knew how NOT to do it if a wildfire broke out in their vicinity):

Each group of PAX lined up in the same fashion. This time, the last PAX with the coupon ran with the coupon up the stairs to the front on the line, then the coupon was passed back down the line to the last PAX who then ran it up the stairs to the front of the line, etc… Once the PAX reached the top, more burpees and SSHs and exercises*.

A second CSAUP Bucket Brigade, burpees, SSHs, exercises*, then a final normal Bucket Brigade, burpees, SSHs, exercises*.

*the exercises were various and included: right and left hip dip planks, LBCs, Hello Dolly’s, plank jacks, WWIIs, merkins, flutter kicks, box cutters, shoulder taps, and probably a few more escaping my memory at the moment.

Then, the PAX mosey’d back to the AO for some Mary:

5 merkin ring of fire. Then dealer’s choice: Russian hammers (20), Oblique crunches (20 each side), Carolina Dry Docks (15), SSH (20), Bows to toes plank (1 minute).

Announcements/prayer requests: Coco good-bye party August 1st, 6pm, at He’s Not Here in Chapel Hill. Bring your wife/girlfriend. Babysitter for the 2.0s, please.

This workout marked my 6 month anniversary doing F3. This group has been a powerful and transformative force in my life. I am in the best shape I’ve been in my adult life (still plenty of room for improvement, though), and I’ve met some of the best guys I’ve known in my 9 years living in North Carolina. Looking forward to what the next 6 months brings!