Warmup
SSH IC x 20
IW IC x 10
HB IC x 10
WMH IT x 10
Arm Circles IC x 20
Michael Phelps IC x 10
Manafort good morning IC X 5
Mountain climbers IC x 20

Mosey around the Peanut to the Playground

C.O.M.A.S – (Circle of merkins and squats). While every present Pax was given the opportunity to share an anecdote about the history of or their experiences in Durham

Swerkin OYO 10 (timer)
Squat
Merkin
Prisoner squat
Derkin
Pistol squat
Erkin
Side squat
T-merkin
Jungle boi squat
Diamond merkin
Lunge squat

Once we completed a full round, we ran a Tracer through the adjacent parking spots (after YHC had a quick slip and fall on the slick asphalt) then mosey around the peanut to to rock pile.

Everyone grabs a rock, circles up. While each PAX shared a story of their F3 experience…we alternated between a curl and a triceps extension. Then gently returned the rocks to the drainage swale and returned to startex.

Mary
LBC IC x 25
Flutter kicks IC x 25
Freddie Mercury IC x 25
HTH IC x 25

We finished with a Yoga themed movements of the spine.

COT
The Wolf!
YHC encouraged each PAX to educate ourselves on our history and the history of our community and then celebrate and learn from our collective history…build on the good and learn from the bad.

A few resources of Durham History that we referenced

https://www.pbs.org/video/durham-a-self-portrait-150-2sofnb/
https://herndonhillsfarm.com/
https://www.espn.com/watch/film/9de48c14-95e4-4397-a3ce-e32d071b568b/fantastic-lies