Back in the day of the 1970s and early ’80s a venerable tradition on the Chapel Hill campus was for a group to circle up within the confines of the hedges surrounding the Bell Tower at High Noon on Fridays to further their research into the herb. YHC has no personal knowledge, of course, his tradition being to arrive at He’s Not Here by midday on Friday. Yet in the spirit of those aromatic days, a sizeable contingent of F3 devotees enjoyed the aroma of grass early and often on Monday as their noses got wet expertly executing their merkins on the wet lawn around the Bell Tower.
Gather outside Eddie Smith Fieldhouse at Fetzer Field for a Warmup: SSH x 20, Windmills x 10, Arm Circles x 20, Prisoner Squats x 10, Merkins x 10, Mountain Climbers x 20.
Jog to the Bell Tower, circle up between the hedges of the northeast quad around the tower.
Merkin Pyramid, up to 10 and then down, working in Diamond, Wide-Grip and Slow versions.
Double-Secret Burpees (burpee with a merkin, Peter Parker and SSH coming out) Ladder, first rep with one of each, next with two, next with tree and so on up to 10.
Five circuits with High Knees, Mountain Climbers and Jump Lunges, approximately 15 seconds of each with no rest between exercises and 10 count between circuits.
Two plank circuits with Bows-Toes hold for 30 seconds, Mahktar N’Diayes (otherwise known as Plank Walk-Ups) x 5 leading with each elbow, Plank Jack x 10, then roll into Mary with 12 x of LBC, LBC left and right, Russian Hammers, Heels to Heavens, Pulse-Up, Hello Dollies, Rosalitas, Freddie Mercurys.
Jog back to Fetzer for one lap Redskin Run around track.