At BASF, we don’t make a lot of the products you buy, we make a lot of the products you buy better

At BASF, we don’t make a lot of the products you buy, we make a lot of the products you buy better

14 men gathered on a crisp fall morning to start their week off right. It wasn’t easy, and it wasn’t always fun, but we’re all better off for it.

The Thang

The disclaimer was given, which was then rudely followed by a call for 10 burpees OYO. Once complete, we took a warm up lap around the Church at Charlotte parking lot ending up in the breezeway for some warm up exercises.

• Imperial walkers (x21)
• Slow squats (x21)

Find a partner of different size for some teamwork.

Round 1: From the central breezeway, each partner runs in opposite directions to the North (lower/downhill) end of the parking lot. Meet up for 10 hand-slap merkins. Return to breezeway and do 5 squats. Repeat for (10, 15, and 20 squats).

Round 2: From the central breezeway, each partner runs in opposite directions to the South (upper/uphill) end of the parking lot. Meet up for 10 hand-slap merkins. Return to breezeway and do 20 dips. Repeat for (15, 10, and 5 dips).

Active recovery with planking and some Mary.

Follow me out the parking lot, down Colony to the first right, Ballencourt. Meet up at the cul de sac at the bottom of the hill. Instructions given for next exercise. 7 trips up the hill to the 2^nd mailbox. At top, do burpees (increasing from 1-7 each trip). Modify to merkins as needed.

Active recovery with some Mary.

Follow me across Colony to Charnay Trail. 4x100m sprints, with 10 merkins at each endpoint.

Head back towards base, stopping in Church at Charlotte breezeway for a little more Mary. AYG home.

Moleskin

The idea of the workout today was that while maybe limited in creativity, there’s a lot to be gained by basic blocking and tackling (something the Panthers could probably learn from). And, for those of you who know me, you know I’m not your creative genius – more like BASF (I take what things may be already out there and make them better). So today, we were out there to take what we’ve got and make it better.

Let’s start with the burpees. I hate burpees, but they are one of the best full body exercises that we do. And, they’ll warm you up in a hurry. So, while I got the expected “lack of creativity” catcalls when at the outset, I called for 10 burpees OYO, I knew that those not in winter gear like ‘Bout Time and Steinbrenner would actually appreciate it.

The decision to partner with someone “not your size” was very intentional. No, size had NOTHING to do with this set, but so often we partner with the same people based on size, speed, or just who you’re next to, which is probably a friend, that we sometimes miss the opportunity for 2^nd F at a workout. I heard some introductions being made. Mission accomplished.

That set was also designed so that the faster runners would in theory get a little extra work in, as they would run further than a slower counterpart. #extracredit. Nice job to all following some cryptic instructions. Chappy claimed that it’s clear that Wake Forest guys can’t spit out clear directions. He’s right – we usually have people do that for us. We did have to modify endpoint on the second set to go to the other side of the Church, or we’d probably still be out there.

The Ballencourt work was pulled out of one of my favorite F3 workouts ever. It was Christmas week 2013 (or 2014, I can’t remember). And it was relatively warm and just pouring rain. There were 5 of us (I don’t even remember who) running that darned hill in terrible conditions. But it was Christmas, and it was relatively warm. It was a good memory, and so, I chose to bring that one back. It was more fun the first time.

Finally, the work across Colony and down Charney was simply because it was new territory, at least for me. It had nothing to do with the Halloween decorations, though a couple of them were downright freaky. And, contrary to Curd’s belief, I don’t live on that street and wasn’t showing off any Halloween blow-up dolls.

Nice work to all out there today. They guys all pushed it hard. It’s you against you. Make it worth your time. Pele, welcome back. Way to push through today and hope to see you again soon. Steinbrenner, thanks for the heartfelt takeout, and Bushwood, thanks for the opportunity to lead. Always a pleasure.

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