From Hi-Liter ™
Pre-BB
When I first began at F3, I remember @Banjo suggesting that I visit as many other regions as I could. He told me that doing so would broaden my perspective, challenge my fitness, and afford me new friends. He was right. So glad that I joined five CarPex HIM a week ago to help out a new site in Pittsboro. Today, I had the honor of seeing many of those guys again and Co-Qing with our Nan’tan.
That soft -hearted sentiment notwithstanding, @MaBell and I show’d em what was what. 14 HIM found out that @MaBell and YHC were their secret Santas at The Wall…with about 30 seconds to spare. Follow me…
The Warmup
Pledge of Allegiance at the…no flag planted…tighten up, Wall.
- Mixed run to the end of the road – Backwards Run, Karaoke, Regular
- Merkins (x50), SSH, Good Morning, Zebra Butt Kickers+Annies, Imperial Walkers
- Partner up – size matters
The Thang 1
Tammy Wynette: P1 performs standing exercise while P2 performs ground exercise; Flapjack. Partner carry 50 yards and squat hold for the 6. Sets were:
- x15 Star Jumps and Happy Jumping Spiders
- x20 Lunge Jumps and Dying Cockroaches
- x25 Squat Jumps and WWII Sit-ups
- x30 SSH and LBC
Mosey to the shelter for x25 Dips, Irkins, Dirkins
From Ma Bell
The Thang 2
YHC took the baton from Hi-Liter ™ and headed over to the basketball court, where there is a curious 10’ wall bifurcating what would otherwise be a perfectly good full basketball court. Splitting up, and using both sides of the wall, traveling BTTWs from one end to the other. Squat hold when you’re done. Next up: bifurcated basketball court suicides. PAX people’s chair on one side of the wall, while the two men on the outside run to the FT line and back, to the end line, then run past the wall to the other end line behind us and back to the other side of the wall, then to the other FT line and back to the wall and resume People’s Chair on the other side of the wall. Once the two men running run past the wall on the end line to end line sprint, the next two most outer men start running. Sounds more complicated than it really was. Anyway, repeat and wind up on the side of the wall we started on.
The Thang 3
Split into 4 groups. Starting in the jump ball circle, each group will bear crawl to their designated corner and perform 20 of the called exercise, bear crawl back and do 10 Burpees.
- Corner 1: Merkins
- Corner 2: Prisoner Squats
- Corner 3: Star Jumps
- Corner 4: LBCs IC.
After each set, the groups rotated clockwise until they had visited all 4 corners and done their Burpees each time.
Follow me back toward the parking lot and line up at the bottom of what is quite possibly the steepest hill in F3 Nation. I would be remiss in my Guest Q duties if we didn’t at least visit this wonderous hill that Hi-Liter ™ and I had scouted pre-workout. Run up it twice. First time up, do 10 Hand Release Burpees, run back down and do 10 Sumo Squats. Second time up, do 10 Star Jumps, run back down and do 10 more Sumo Squats.
No time for a round of Mary, but there is time for one last exercise: 10 Hand Release Merkins OYO.
Nice work, fellas
NMS
- Yanni came up with the idea of the Surprise Guest Q. Kudos to him and Marky Mark for keeping the secret in Chatham. YHC, Hi-Liter ™ and Earhart were the only ones in CarPEX who knew beforehand.
- I’ll give the Chatham guys a B+ on mumble chatter. Not bad, but room for improvement in 2018
- Turns out this mysterious wall bifurcating the basketball court is slicker’n snot on a glass eye so the traveling BTTWs were, let’s say, an adventure.
- The picnic tables in the shelter were the heftiest thing I’ve ever seen – made from 6 x 6s and 4 x 6s
- Stinky Pete was all in on this Surprise Guest Q thing. We left with the promise of more of the same in 2018. So don’t be surprised in Chatham or CarPEX if some fer’ners come in and take over your workout. It will not be announced ahead of time.
- We were honored to lead you guys at The Wall this morning. Thanks for following and working hard! Merry Christmas and see you in the gloom soon…
COT
Count-a-rama: 14
Name-a-rama: 3 RESPECTs, 11 mehs
Announcements: Werewolf visiting Chapel Hill January 1
Prayers/Praises: Praises for Soylent’s 2nd post!