Dook loss the night prior was a real kick in the crotch for Tar Heel fans, YHC included. Not sure if Shaggy’s appearance for my Q was to lend his support or to bask in a familiar anti-UNC glory. After all, his beloved NIT bubble team Pack hadn’t lost another game in AT LEAST 48 hours. #catand4mice Anyhoo, what better way to release bitterness, angst, & frustration than to go to work in the gloom with your F3 brethren?
WARM-UP: Good effin’ mornings > Left over right leg stretch > Right over left leg stretch > Imperial Walkers > Windmills > Mountain Climbers > Merkins > Sir Fazio Arm Circles
Count off 1’s & 2’s & away we go. Exit the parking lot & cross Edwards Mill onto Carriage. Continue down Carriage & dogleg left to the base of a nice hill. Shaggy flashes an approving grin. #BRRtraining
1’s sprint to the top & back while 2’s perform AMRAP merkins (flapjack)
1’s sprint to the top & back while 2’s perform AMRAP air squats (flapjack)
Plank-o-rama interlude
All PAX sprint to the top & squat hold until everyone arrives
Recover on the jog down Old Post & arrive at Lantern side street. Bear crawl down to the bottom of Lantern cul-de-sac & lunge walk back to the top. Continue on the jog until arrival at Laurel Hills Rd.
Quick Feet > Irkins > Derkins (repeato)
Yappy dog barking ensues. Not F3Costco, a real dog. Let’s move on.
Continue along Laurel Hills to Edwards Mill, cross the road, & proceed back to home base. Mosey to the gravel driveway alongside the community center, grab a rock, & circle up.
Curls > Shoulder presses > Bent rows > Tricep extensions (repeato x 2)
Return rocks & run back to the parking lot for one last standing exercise: Grayson Allen neck snaps x 10
MARY: Boxcutters > Seated fists of fury > Freddys > American Hammers
~FIN~
ANNOUCEMENTS: The Mule 3/5 + The Bull 3/12 + Mud Run 4/30
PRAYERS: PAX enduring family challenges
YHC prayed us out. Post to a workout to be inspired. Q a workout to be an inspiration.
-Rogers out
