Exactly 52 weeks ago we welcomed FNG Avalanche to the F3 family and he was lucky enough to be part of a workout designed to honor the memory of Dean Smith, the UNC basketball coach who had died the day before. That morning, 24 PAX knocked out 879 reps, one to commemorate each of Smith’s victories over more than three decades at Carolina.
Avalanche has grown and prospered the last year through his regular embracing of F3 and its tenets and traditions, so Monday morning he took the Q to replicate the exact workout from one year earlier:
The Thang:
Nos. 1-200: SSH (40), IW (20), Air Squats (20), Arm Circles forward (20), Arm Circles backward (20), Merkins (20), Carolina Dry Docks (20), LBCs (20), SSH (20).
Nos. 201-300: Merkin Pyramid from 1 to 10 and back down.
Mosey up to IM fields in front of Carmichael Arena for four trips of Four Corners:
Nos. 301-400: Corner One 25 CCD, Corner Two 25 Air Squats, Corner Three 25 LBC, Corner Four 25 Mountain Climbers.
Nos. 401-500: Corner One 25 CCD, Corner Two 25 Jump Lunges, Corner Three 25 Freddie Mercuries, Corner Four 25 Merkins.
Nos. 501-600: Corner One 25 CCD, Corner Two 25 Air Squats, Corner Three 25 Russian Hammers, Corner Four 25 Mountain Climbers.
Nos. 610-700: Corner One 25 CCD, Corner Two 25 Jump Lunges, Corner Three Knee-Ups to Corner Four 25 Wide grip Merkins.
Nos. 701-779: Split into two groups for three sets of dips, 29, 25 and 25 while the others did People’s Chair and Balls To the Walls.
Nos. 780-879: Six Minutes of Mary with 25 each Russian Hammers, WWII sit-ups, Peter Parker Peters and Plank Jacks.
Avalanche sent everyone home with a reminder, as Coach Smith liked to say, “The truly free man in society is the disciplined man.”
