The NCCA Thang
The round of 64 warm up
· SSH x 32 IC
· IST x32 IC
· Girl Fight 32 over the top and 32 upper cuts
· Cotton Pickers x 16 IC (32 is way too many!)
· Wind Mill X 16 IC (32 is way too many!)
The round of 32
· KB curl, 32 OYO
- run a lap around the lot
· KB skull crusher, 32 OYO
- run a lap around the lot
· Mericans, 32 OYO
- run a lap around the lot
· KB swing, 32 OYO
- run a lap around the lot
· KB Chest press, 32 OYO
- run a lap around the lot
The round of 16
· KB upright row, 16 OYO
- run a lap around the lot
· KB goblet squat, 16 OYO
- run a lap around the lot
· KB lawn mower, 16 each arm OYO
- run a lap around the lot
· Mericans, 16 OYO
- run a lap around the lot
· Curls, 16 OYO
- run a lap around the lot
The round of 8, 4 and 2 and 1 for Mary
· Pretzel 8 IC each side
· Slow flutter with chest press with bell 4 IC
· Ws with bell 2 IC
· 1 burpee to finish it off
We finished with about 10 mins left so we had to celebrate with these activities
Over to the wall for People Chair and touch them heels (in hopes of a UNC tourney win)
Over to the bench for pinky pie up to 8 (1 incline merk and 1 dip increase both my 1 up to 8)
Back to the parking lot for 32 IC LBCs
The round ball moleskin:
- So much complaining about running a lap around the parking lot. It did suck and everyone is better for it. I did say I do not recommend a standard.
- Great to Jimmy O, it had been awhile for me and i quick applied the Taco Tuesday headlock!
- Amen is recovering from a bad bout with sickness and glad you were able to push through today
- Bob Ross and 66 win the speed award they were 1st on almost every lap, with YHC being last (it is just a given i guess)
- We talk about Q school this weekend, Dads Day April 7th, and Dads camp sign up which already has 75 signed up.
- YHC took us out in a garbled mess of a prayer but I did it and didn't have someone else do it. Maybe i should stick to passing it off so it way more eloquent than what I say.
I will be coming up on 6 years this summer and i am still as excited about F3 as i was when i first started. The only way to get everything you can out of F3 is to get plugged in. 1st F and CSAUP, 2nd F and Socail stuff, and 3rd F and the bang that it brings.
I have been around a long time so if you have questions about anything or why we do something i am sure i can probably tell you.
Sweet C