I tweaked the road to the final four that I ran on Monday and ran it back again for the Cougar. It still isn’t perfect but it’s a fun one.

The Warmarama- 20 IC SSH, Michael Phelps, Arm Circles, 10 slow squats, 10 slow merkins, 10 Twerkins

The thang: Brackets come out and it is truly one of my favorite things on the planet. That first week of the tournament is always extra special. We did 64 brackets pullups and 64 calf raises for our opening event.

We moseyed over to the picnic tables for our round of 32. We split it into 4 sets of 8 dips. Making sure to keep the legs straight and elbows in.

Mosey over to the rock pile and split into offense and defense. We partnered up and one partner was in a low squat rock curl defensive stance while partner two was up on the toes and getting the offensive rebound. We switched and repeated this three times.

Next we moseyed over to the blocks and the other thing that all teams in the final four have shown is H-E-A-R-T. So the next thing we did was kept the offense and defense partners and while one partner was running the offense down to the end of the parking lot, the other partner was playing defense with the blocks.

H- Weighted homers

E- Elevated feet up on the rock homers

A- Arnold presses

R- Bent over rows

T- Tricep extensions or tricep overhead holds

Four corners- In honor of Dean Smith we had four exercises that we completed as a four corners. The four exercises are carolina dry docks, crab cakes, clerkins and crunches with a bear crawl in between. Both the HEART section and four corners was done to some class UNC tunes.

Time to head back- we ran back to the picnic tables and completed the sweet sixteen of PAX choice of erkins or derkins.

Mosey back to the last set of picnic tables and the elite 8. We all completed 8 derkins together to finish the last part of upper body workout.

Mary- We finally made it back to the AO for a little Mary and the final four. We did flutter kicks in four different positions. 10 flat, 10 elevated on elbows, 10 hands back and 10 hands up. Rest between and then back down. Officially this is called the hurricane hoedown and it sucks but I am slowly getting better at it. Finally we had time for 5- 3 count dying cockroaches with the overhead presses.

COT: Remember the quarterly report this weekend at Weaver Street Market in Hillsboro and for those who are interested there’s a new AO location called Hogan’s heroes on Thursday at Lake Hogan Farms. Paradise will also have a 2 our delay with a focus on 2.0s on Thursday as well.