26 pax posted at House of Pain today.  I won’t say any more about this [lie], but there was only one pax for extra credit this morning.  One.  He rucked.  Did some laps around the church.  Worked some merkins and squats in.  Did some running [stupid].  Cursed someone’s name.  At 5:15 The Penguin rolled in.  Looked at that one lonely pax from his car and shook his head sympathetically.  Anyway, moving on…

There have been some comments about YHC’s lack of Q-ing recently.  This is true, and with YHC’s 5-year anniversary around the corner, YHC took it upon YHC to get back in the Q game and show these young whippersnappers a thing or two.  As an aside, it’s been amazing to see the growth over the years with F3 in general.  This past year has been amazing for Durham in that regard.  26 pax today.  I think the vast majority of those guys weren’t around a year ago.  In spite of all the growth, the thing that I appreciate the most about F3 has remained the same.  I still leave every workout so thankful that I got out of bed to hang out with a great group of guys.

Alright, back to business.  Did I mention there was only one pax for EC?

26 pax got circled up for warm up.  There were arm circles, forwards and backwards.  There were good mornings, imperial walkers, and mountain climbers.  There was a fellowship jog around the church.

The steel…

Each pax grabbed some steel, except that there wasn’t enough and some pax had to get some cinderblocks.  What an awesome problem to have, by the way.  We circled up.  There was pain.
Overhead press, rotate to left [each pax, I think it’s fair to say, had an eye on where those two ~50 lbs pieces of steel were located].
Curls, rotate.
Rows, rotate.
Squats, rotate.
Repeat, with rotation each time.

The race…

It’s not a race, except that today it was.  Race around the church, line up in order of finish.  Count off and split into two teams.

The merkin challenge…

Hand release merkins, single count cadence.  It was a competition, Juco won.  Wasn’t really close.  46 maybe. Win for team 1.

Sprint to the top of the hill, 5 burpees, sprint back, air squat.

One champion from each team took one of the big boy pieces of steel.  Max overhead press challenge, the rest of the pax did curls.  Mixed in a bear crawl down the hill.  Team 1 took home the gold.

Mary

COT

Moleskin:
– Welcome FNG Smog.  Does something with air quality control.  Inconvenient Truth was a contender for his name as well.
– Welcome FNG Sherwin.  A painter, and also an Ironman Triathlete.  Picasso was suggested, also Rembrandt.  Both dismissed as too cool.
– Prayers for Juco’s dad.
– Love you Shakeit!