About the only thing on sports-wise is the Bulls 1997-1998 Documentary, “The Last Dance” so we’ll acknowledge them with this workout:

Text me tonight or at 0525 Friday morning (252-670-6023) to “join.”

WARM-O-RAMA

200-300 meter mosey to warm-up

BULLS:

B- 5 Burpees

U- 10 Up Downs

L- 15 Lunges (15 for each leg, 30 total)

L- 20 LBCs (Tempo- 3-count up, down on the 4^th)

S- 25 Side-Straddle Hops 4-count (my 2.0 Swag helped build this workout and requested these)

Run 200-300 meters

Rinse and repeat once.

THE THANG:

Back to climbing the pyramid.

1 Burpee/2 Ranger Merkins/3 Toddler Squats/4 Plankjacks (2-count)/5LBCs  –> Run 200 meters

Then, build the pyramid, so next cycle:

2 Burpee/4 Ranger Merkins/6 Toddler Squats/8 Plankjacks (2-count)/10 LBCs  –> Run 200 meters

Then 3 Burpee/6 Ranger Merkins/9 Toddler Squats/12 Plankjacks (2-count)/15 LBCs  –> Run 200 meters

Then 4 Burpee/8 Ranger Merkins/12 Toddler Squats/16 Plankjacks (2-count)/20 LBCs  –> Run 200 meters

Try to go up to 10 Burpees/20 Ranger Merkins/30 Toddler Squats/40 Plank Jacks/50 LBCs, and then work back if you’re really killing it(9 Burpees…8 Burpees…etc).

Stop at 0608.

MARY:

C- 50-second Chillcut Plank (on your elbows)

H- 40 High-Knees (both legs = 1 rep)

A- 30 American Hammers 4-Count

M- 20 Wide Merkins

P- 10  Plankjacks 4-count (in à out à in à out = 1 rep)

S- 50 Side Straddle Hops 4-Count

Pyro

1. Text Pyro @ 252-670-6023 to “join”
2. It looks like this will be the last week of Virtual Workout posts here, let’s bring it strong and make it great!
3. Tomorrow we’ll pursue the Shaved Golden Strip of Pain, drawing from a prior workout but with fewer reps per exercise

WARM-O-RAMA: Run 400 meters.  That’s it, then jump on this list:

THE THANG:

1. Perform the exercises in order.  After completing 2 exercises (i.e. Burpee and Calf Raises) then run a lap (200-400 meters)
2. Keep doing this until 0612.
3. Run 400 more meters.

Pyro

Text Pyro at 252-670-6023 to “join” tonight or Fri AM at 0525

WARM-O-RAMA:

1. Start with a 200 meter run to get the blood flowing.
2. 20 Side Straddle Hops 4-Count
3. 15 High Knees 4-Count
4. 10 Carrot Pickers 4-Count
5. 5 Burpees
6. Another 200 meters
7. 5 Burpees
8. 10 Iron Mikes (Both legs = 1 rep)
9. 15 Peter Parkers 4-Count
10. 20 Imperial Walkers 4-Count
11. 200 meters mosey

THE THANG:

Part #1: MAY: 5 Laps with increasing reps x 5 each round (Run ~100-200 meters between each)

Lap 1- 5 Merkins/ 5 Austin A$$-Kickers/5 Yolking

Lap 2- 10 Merkins/ 10 Austin A$$-Kickers/10 Yolking

Lap 3- 15 Merkins/ 15 Austin A$$-Kickers/15 Yolking

Lap 4- 20 Merkins/ 20 Austin A$$-Kickers/20 Yolking

Lap 5- 25 Merkins/ 25 Austin A$$-Kickers/25 Yolking

Austin A$$-kickers. Down on all fours, kick each leg (and the opposite hand) individually up and back. 4-count on each leg – 1 up, 2 extend, 3 back to up position, 4 down

(If your right leg is extended also extend your left arm).

Yolking- Coupons needed (bricks work well): # of air presses followed by same # of slightly inclined Carolina Dry Docks…to get those traps “Yolk’ed!”

PART #2: DAY: 5 Laps with increasing reps x 5 each round (Run ~200-300 meters between each)

Lap 1- 5 Dirty Hookups/ 5 Annie (both arms = 1 rep)/5 YOLO

Lap 2- 10 Dirty Hookups/ 10 Annie (both arms = 1 rep)/10 YOLO

Lap 3- 15 Dirty Hookups/ 15 Annie (both arms = 1 rep)/15 YOLO

Lap 4- 20 Dirty Hookups/ 20 Annie (both arms = 1 rep)/20 YOLO

Lap 3- 25 Dirty Hookups/ 25 Annie (both arms = 1 rep)/25 YOLO

(Stop at 0609 wherever you are in the loops)

Dirty Hookups-Performed as 4 count exercise. Pax plank up, facing a wall with eyes on wall. “1” Right hand raised to press against the wall, “2” Left hand raised to the wall (now in horizontal plank), “3” Right hand down to ground, “4” Left hand down (back to plank position)

Annie- This exercise instructs pax on the art of clean floors, be warned some pax may break out in song and dance. Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm.

YOLO- Find a step, squat once, climb the step –> squat twice, step back down –> squat 3 times –> step up, squat 4 times –> step down, squat 5 times

MARY:

50 LBCs

30 Box Cutter 4-Count

10 Peter Parkers 4-Count

Repeato and then finished.

Pyro

1. Circling back to a previous workout for Weds AM
2. Text Pyro @ 252-670-6023 tonight or at 0525 Weds to Post.
3. From the F3 Social Distancing Team: https://twitter.com/F3SocialDist/status/1247622732638031881/photo/1
4. Helpful Video for Bomb Jacks (aka Star Jacks) and Eskimo Merkins: https://twitter.com/F3_ItalianJob/status/1247639852708921344
5. Text me if questions about any of the exercises.
6. If you finish all 5 rounds with time to spare, go back to Round 1 and so on.

Makhtar N’Diayes-  From plank position, a 4-count exercise in which you put each elbow to the ground and then back into regular plank. Named for late ’90s Sengalese basketball player at UNC notorious for his elbows. Pronunciation: MAC-tar JIE – rhymes with “sky”.

Carolina Dry Docks- Modified push-up. Bend only your elbows, allowing body to drop head toward hands without lowering your six.

Flutters- Ab exercise done laying on your back. Legs off the ground, alternate kicking legs as if you’re swimming. Usually done in cadence.

Seal Jacks- Side-straddle hop but with arms in front instead of overhead (https://www.vectorstock.com/royalty-free-vector/seal-jacks-sport-exersice-silhouettes-of-woman-vector-23532076)

Bomb Jacks, aka Star Jacks- See video; also: Combination of Side Straddle Hop and Squat Jump usually done OYO. From balled up squat position jump up and spread your arms and legs into an X or “star” then return to balled up squat position.

Eskimo Merkins- Merkin where you touch your nose to the ground and each time increase the nose touches by 1.  So for 1, touch nose to ground once, then rep 2 touch nose twice, and at rep 10, there are also 10 nose touches.

Pyro