Return of the MACK

In case you haven’t heard, Mack Brown is back as head coach for the North Carolina Tar Heel football program.
Leading up to Saturday as I planned a theme for the workout, YHC had the Friday night game featuring the undefeated Tar Heels against Wake Forest on the brain. The game didn’t turn out as I’d hoped, but why let one loss deter the use of a perfectly good weinke. A subsequent loss to the smelly folks from the mountain top has further lessened my enthusiasm for putting out this backblast. To the best of my recollection, here’s what went on…

Warm-up
SSH x 15
LBC x 15
Merkins x 15
Imperial Walkers x 15

Turn Pain Lab PAX lose to Hipaa

Stop at the flag for The Pledge

Mosey to the Grier parking lot. Stop at cross-walk. Lunge to the road hump. Merkins x 5. Nur to the next road hump. Merkins x 5. Bear Crawl to the cross-walk. Merkins x 5.

Mosey down Burtonwood Dr (left out of Grier parking lot) with a stop at the cul de sac on the left. LBC x 15.

Mosey to the office building on the left. Partner up. Partner 1 runs around the building and back while Partner 2 stays and does AMRAP exercises. Round 1 = Flutters. Round 2 = Squats. Round 3 = SSH.

Mosey to the parking lot in front of Ollie’s. Here’s where the MACK theme comes in. Same partner. Partner 1 runs to the other end of the parking lot while Partner 2 does exercises. After both partners complete exercise, move to next aisle for next exercise.

Aisle 1 = Mountain Climbers
Aisle 2 = American Hammers
Aisle 3 = Crunchy Frogs
Aisle 4 = Kraken Burpees

On the curb in the parking lot. Dips, Mike Tysons, Rocky Balboas, Dips, Mike Tysons, Rocky Balboas.

Mosey to the wall at Ollie’s. Wall sits with shoulder presses.

Mosey to the back of Ollie’s for a jump up the wall, climb through the rail, and bear crawl down the ramp.

Mosey back with two stops for LBCs. One more stop at the bus entrance of Grier for more LBCs.

Back through the Grier parking lot. Stop at cross-walk. Merkins x 5. Bear Crawl to road hump. Merkins x 5. Nur to next road hump. Merkins x 5. Lunge to cross-walk.

Mosey back to the Schiele in time for a trip around the parking lot to help Stroganoff get to 3 miles and 1 round of Mary (Dying Cockroaches).

Announcements
Stop Soldier Suicide 5k
GO Month
Make sure you share Facebook posts from F3 Gastonia for further reach

Prayer Requests
Mayor/Dolph travels
Hipaa family, loss of his uncle
Voodoo, office manager’s father
Time Frame’s dad
911 Stair Climb

Prayer

Glad I finally got this written. Until next time…