18 PAX rolled in on a fantastic morning in the gloom. YHC loves the opportunity to travel to Durm occasionally and see new faces. After posting at Devil’s Ridge yesterday and TBD today, I now feel like a local in these parts. Love seeing the enthusiasm and solid numbers. Everyone was ready to roll.

Warmup: SSH, Good mornings, Imperial Walkers, Mtn Climbers, Merkins, Slow Merkins

The Thang:

Mosey to the shelter. 60 second hang, 12 x dips, 12 x derkins. 45 second hang, 12 x dips, 12 x derkins. 30 second hang, 12 x dips, 12 x derkins.

Mosey across the street and back into a neighborhood to find the back side of Oak Dr. This is a nice, long hill with the steepest pitch at the end which always makes for a heartbreaker. We did a quick Jacob’s Ladder of 10 burpees at the top and 1 hand release merkin at the bottom and repeated going down in count on burpees and up on merkins.  Constantly running for 15 minutes with a hill and burpees thrown in is no joke. I knew the PAX were wearing thin and I took enjoyment in stopping the ladder in the middle to give them hope that the worst was behind them. It wasn’t but they didn’t know that yet.

Mosey to the field across from Forest Hills Park and line up to load the Ark.  First, bear crawl across the field and jog back. Next, gorilla hops across and jog back. Next, bunny hop or frog jump across and jog back. Lastly, crawl bear across and jog back.

Mary: only time for ski abs x 15

COT: welcome back to Dirtbag who posted for the first time yesterday and wasted no time posting again.

Thanks for the opportunity to lead a different group. Venturing around to Q is always a great reminder of how strong F3 is and how awesome it is to know that there are tons of guys out there working hard early in the morning to make themselves better every day.