Where’s Doogie? A question we ask all too often, but don’t always know the answer to. In sports, you here a lot of players and coaches talk about the mantra of “Next Man Up” whenever the team suffers injuries. It’s the idea that the team is going to play, still have the same expectations, and the next guy in line is going to fill in at the best of their ability. There’s no replacing a Doogie Q, but I was the next man up. Digging deep from my Q memory banks, both mine and others, I did my best to piece something together for the men of The Falcon who decided to get out of the fartsack this morning. Thank you to the men of F3 who have helped build me as a leader who would have the confidence to lead this workout on the fly. I can’t imagine having done this back when I first started.

Warm-Up:
SSH x 25
Imperial Walkers x 12
WMH x 10
Slow Merkins x 15
Mountain Climbers x 15 IC
Alternating Shoulder Taps x 15 IC

The Thang:
Start off with a parking lot tracer from one island to the next. Tracer is exactly one it sounds like, you trace the lines of a parking lot while always facing the same direction.
At the second island PAX got their hands on the curb and performed two rounds of a WHEEL… OF…..MERKINS. For those future Q’s who would like to use this, WOM is both hands on curb do 5 merkins. Rotate 90 degrees so left hand only is on the curb, do 5 merkins. Rotate 90 degrees again so both feet are on the curb, do 5 merkins. Rotate one more time so that right hand only is on the curb, 5 merkins.
We completed another parking lot tracer going back the opposite direction to successfully balance out the work to both sides of our body.
We finished out our time in the top parking lot by completing some travelling burpees back to the second island. Although the plan was to relocate anyways, we were informed that some teenage drivers were going to be pulling in, so we happily moseyed away.

We lined up by the 10 MPH Speed Limit sign and PAX partnered up. Stealing one from a previous Falcon workout that YHC attended, we ran a circuit up and around the traffic circle. One partner was bear crawling the circuit while the other ran. When the runner went all the way around and caught their partner, they switched roles. A pair was finished when the bear crawl returned to the start. In true F3 fashion, we picked up the 6.

YHC then had the PAX assemble by the traffic circle and gave them two options. Option 1: Plank walk with hands on the curb a complete 360 degree rotation around the small circle. Option 2: Squat side shuffle 360 degrees around the larger circle. We did two full rotations to balance out the muscles, clockwise and counterclockwise. We finished out the ME with doing some burps, bottom part of the burpee, against the curb of the traffic circles. We did 15 of these in cadence.

Mary:
Kia lead us in LBCs
Sweatervest busted out the hammers
Justice brought tears to our eyes with some heels to heaven
Shovel closed us out with Assisi’s favorite, apple pickers

COT:
Churham Holiday Party and Operation Sweet Tooth next friday 12/15. Check Slack for a list of the needs for the UNC and Duke Children’s Hospitals. Bring your donation to your Friday AO or to the holiday party. This is an amazing 3rd F that you want to be a part of.