6 PAX showed up for EC and Blindside had the Q. Since 4 of them are doing the Heavy in less than 3 weeks, we pulled out the log and carried it down to the bottom of Raleigh Rd and back up. YHC had to run the final .25 mile just to make it back in time for the Q. Tomorrow is YHC’s 2 year anniversary with F3 so I had to take the Q and mix it up with some old and new.
Warmup:
SSH, Willie Mays Hayes, Windmills, Mtn Climbers, Merkins, Slow Merkins
The Thang:
Mosey to the tennis courts to recreate my very first exercise the first time I Q’ed.
10 burpees, 10 jump squats, 10 merkins – then run through the 3rd tennis court and return. Repeat 4 times with no break
15 burpees, 15 jump squats, 15 merkins and run the three courts for round 5
Move out to the field up behind OEC. Line up for Usain Bolts. 2-4 PAX run across the field while the others do exercises. YHC brought two rucks and the runners were encouraged to don one for their traverse across the field and back. Exercises included merkins, burpees, Peter Parkers, wide grip merkins, tuck jumps, etc.
Mosey to covered shelter. 15 x dips and 10 x derkins. Repeat
Out of time so COT
2nd F tomorrow night at the Crunkleton at 8:00
Sweats is launching a new Tuesday workout in Durham at Forest Hills Park at 5:30
An honor to celebrate 2 years with F3. I am a stronger and better person because of it and I look forward to continuing to improve.
SP
