Over the weekend, YHC had the opportunity to go to see my high school play in the boys basketball sectional finals. The Imps (YHC’s F3 namesake) have had an outstanding season and won the game. It brought back many great memories, including the grueling practices, including the dreaded 22 sprints.
WARM-UP
Run a lap around the track
SSH x25
Imperial Walkers x20
Good Mornings x16
Fazio arm circles x10 both directions
THE THANG
Z-Slides (slow & low)
Spiderman Merkins x20
Ten 22’s* with the following exercises in between:
*A 22 is a modified suicide that we ran at Cary High during my basketball playing days. It consists of running down the entire length of the court and back twice in 22 seconds)
Merkins x25
Squats x25
Freddy Mercury x25
Carolina Dry Docks x25
Lunges x25
Mountain Climbers x25
Wide-grip Merkins x25
Star Jumps x25
Windshield Wipers x25
Burpees x25
People’s Chair x47 (in honor of Stark)
Derkins x25
Box jumps x10
Dips x25
MARY
Chill Cut Plank March x20
Boat-Canoe x20
Homer to Marge x20
Box Cutters x20
COT – Prayers for every one in out F3 group and for cooler heads to prevail with the police situation in SE Raleigh.
