Today was Dream Catcher’s last day… he’s moving off to Arizona (and hopefully starting F3 Arizona?)… he took the Q and ran with it…

Warm up:
Yog to mid campus quad
SSH x 20
Imperial Walkers x 20
Merkins x 10
Mountain climbers x 20
High knees x 25 yds
Butt kicks x 25 yds
Karaoke x 25 yds (repeato)

Mosey to the PAINground
House of Cards, Level 1
T-merkins x 4
Jump lunges x 8
Pullups x 12
Peter Parkers x 16
Dips x 20
Box jumps x 24
Lounges x 28
LBC x 32
Derkins x 36
Russian Hammers x 40
Merkins x 40
Air squats x 40
Burpees x 40

Level 2
Burpees x 4
Merkins x 8
Lounges x 12
Pullups x 16
Russian Hammers x 20
T-merkins x 24
Air squats x 28
Dips x 32
Peter Parkers x 36
Box jumps x 40
LBC x 40
Jump lunges x 40
Derkins x 40

Mosey back to mid campus quad

Right elbow to left knee crunches x 15
Left elbow to right knee crunches x 15
Flutter kicks
Scissor kicks
Clockwise leg circles


– Tclaps to DC for being a strong member of F3Durham – he will be missed… and now we’re missing our war baby…
– lots of merkins today
– Mad Hatter is still better than Whole Foods… WAY better.