March Madness
PAX: BlueHen, Da Business
QIC: BlueHen
The Fartsack was strong as the Q pulled into the empty parking lot. With 5 minutes to go Da Business pulled in and we were soon under way. After watching the tournament selection show the Q was motivated to put together a themed workout to get the March Madness week going. It was like old times at F3 SouthWake when we often had numbers less than five at a workout.
Warm Up:
Hot Lap
-ssh X 15
-good morning X 10
-windmill X 10
The Workout:
64. Merkins (10 wide grip, 10 hand release, 10 Carolina dry docks, 10 diamond, 10 regular, 14 partner merkins)
– Get your Ball (rock)
– Run to library bench with rock
32. Triceps (10 dips, 10 tricep ext., 13 dips)
-Run down library hill to clubhouse lot
16. Bicips ( 16 halfway, 16 top half, 16 full curls.
-run up Library hill, alternating with overhead cary between mailbox to stage in front of library
8. Jump up(onto stage) 8 balls to wall
-Run back to parking lot with rock
4. deconstructed burpees ( 8 merkins, 8 jump kicks, 8 jump squats)
2. Wheelbarrow
– each partner does the wheelbarrow
1. Low hold Merkin 64 count
RINSE & REPEAT RAPID FIRE in the lot
Mary: (64)
-20 Freddie
-10 six inch
-10 windshield wiper
-10 Ukrainian American hammer
-14 boat canoe
Announcements:
– considering starting a new site at holly ridge elementary/middle on Thursday at 5:30. More to come.
Prayer:
-CrabLegs, shredder, moby’s dad