EC: several PAX showed up for intervals on the track.

Warm up

• SSH, Imperial Walkers, Good Mornings, Willie Mays Hays

The thang

• Mosey to track
• 5 burpees
• 50 m bear crawl
• 10 burpees
• 50 m bear crawl
• Mosey to back of building
• 10 “nikrems” (inverted merkin aka Australian pull up) on railing followed by BTTW, rinse and repeat
• Mosey to top of hill
• 40 hand clap squats
• 2 x Mosey to bottom of hill and backward sprint up
• Mosey to football field and partner up
• 100 yd Wheelbarrow across field, partners alternate
• 2 x plank/derkin: one partner planks, other partner does 10 derkins using partner 1 as platform, switch
• Sprint back across field—almost had to repeat because of a Homes false start

Mary

• Flutter kicks
• Heels to heaven with 10 count hold
• Slow merkins
• American hammer

COT/Moleskin:

Great to see Lo Pair back in the gloom!

Best of luck to those PAX doing the Chapel Hill Tough GORUCK event starting Friday. Also, good luck to Cousin Vinny in the Havana Half Marathon on Sunday (remember: Cuban cigar better AFTER the race than before, which is in turn better than during the race.)

Thoughts: we have a great F3 community. Each PAX has a lot to offer, be it their vocation or some other life experience. Reach out for input or help to your fellow PAX, and please help or mentor others as the opportunity arises.