10 PAX for various EC this morning (7 mother ruckers and 4 for murph training).

29 PAX gathered to kick off March Madness and began our Journey on the Road to the Final 4. When YHC took the slot for my VQ, I failed to look at the calendar as this is the greatest weekend of the year for a college basketball fan! The damage was done, might as well have some fun with it and make it basketball themed!

Warm up:            

• Mountain Climbers (in cadence x20)
• Merkins (x30)
• Air squat (in cadence x20)
• Willie Mays Hayes (in cadence x10)

The Thang:

Mosey to the basketball courts to begin the 3 parts of becoming a great basketball team. The theme of the day was the “Roy Williams squat hold”. At any point in the workout if a PAX finished up an exercise early, they were to perform the classic, intense, let’s play some defense, “Roy Williams squat” (see video).

Pre-season conditioning:

• 2 groups (on each side of the Wall) performed a bear crawl suicide. Bear crawl to the wall and back, then to the free throw line and back.
• Next, the PAX did the same suicide with crawl bear.

“We talking bout’ practice”:

• On each side of the wall the group performed 4 exercises that are vital for basketball success.
• “Sitting the Bench” – People’s chair
• “Coming out of the tunnel” – Balls to the Wall
• “Playing D” – Side shuffle width of the court
• “Shooting” – Side lunge with a jump shot

Game Time:

• Split into two groups the PAX needed to score 100 to with the game. This consisted of 100 reps of dips at the picnic tables and 100 reps of WWII at the other end of the parking lot. This was broken up in sets of 25 each.
• After scoring 100 to take down Duke, there was some time on the clock to score 50 to take down Virginia. Same concept as above, but this time the workout was 50 total reps with Merkins and Carolina Dry Docks.

Mary:

• RG3 – Hello Dolly (in cadence x20)
• Singlet – Box cutters (in cadence x13)
• Chum – Boat / Canoe (Carpex Style)
• Merkin ring of fire (x5)

Announcements:

•  The Gambler – March 24 – details on Slack
• Second F opportunity on March 23, bands will be playing the entire Beatles White Album. All proceeds go women and children who are victims of domestic violence. DOI could provide more details.
• Reminder about the global post challenge. You have the calendar year to hit all of the AO’s, 2^nd & 3^rd F requirements, CSAUP. Goal is to do a 2^nd F each quarter.

BOM:

Roy Williams always reminds UNC fans to enjoy the Journey of a basketball season. YHC thought about this and applied it to the F3 journey that we’re all on together. We all come out to workouts with goals in mind. Maybe it’s to gain some muscle, lose some weight, become a better leader, etc. We need to remember that perhaps the most important part of F3 is the journey. It’s the bonds that are made, the laughs, the great conversation on a 2-hour Saturday morning ruck.

Enjoyed the heck out my VQ!