Warm up
SSH (IC x 20)
BWS (IC x20)
Willie Mays Hayes (IC x10)
Arm circles (IC x10 forward; IC x10 reverse)
Merkin pyramid (1…10…1)
The Thang
Run to playground. Find partner & assume the position under pullup bars.
Pullup/double-merkin pyramid. 1 pullup:2 merkins. 2 pullups: 4 merkins.
Rinse-o & repeat-o until 10 pullups:20 merkins
Move out. Run to Southern Village hill. Find nice brick ledge for dips (x20) & derkins (x10).Repeato.
Recovery yog (it think it’s a soft-J?) back to basketball courts.
Court 1 : Suicide merkin pyramid.
Sprint across court: 1 merkin. Sprint back: 2 merkins. Repeat-o until 10 merkins
Court 2: Walking lunge merkin pyramid
Lunge walk across court: 1 merkin. Lunge walk back: 2 merkins.
Return to parking lot for 1MoM (didn’t have time for 6 MoM)
Imperial Walker (ICx30)
4 merkins (OYO)*
*Editor’s note: Deep Dish’s GMAT math skills calculated we were 4 merkins short of goal (350).
COT
2nd F – Durham Bulls game this Saturday. F3Churham taking over section 207 at DBAP.
Raptor heading back to Air Force Academy tomorrow. Best of luck with a great semester.
Always great to have Triple Threat (age 9) with the PAX. Great inspiration to the old guys.
Hard to articulate the loss we’ll be feeling by Dunphy’s departure with his upcoming move to Roanoke, VA. Dunphy has been one of our earliest leaders and an absolutely huge reason for the growth we’re all fortunate to have enjoyed with F3 Chapel Hill. Be on the lookout for future roadtrips to Roanoke to help him get F3Roanoke off the ground later this year.
Dunphy – Best of luck to you buddy. Get to VA and just kill it. You know you’ll be truly missed here – but we’ll be seeing you more than you (certainly your M) would want. Aye! -Coco
