What a turnout for the soft launch of our new AO!
The Warm Up:
SSH x 30
Imperial Walker x10
Hillbilly x 10
Arm Circles
WMH
The Main Event:
Laces Out led the Pax for a run down Lake Hogan Farms Rd and then up Long Meadows
At top of long meadows, we stopped to performed 15 merkins
We then continued our run down South Fields, past the "lake" and up to Lake Manor Drive
At top of Lake Manor, we performed 15 WWII’s
We continued down Lake Manor and then stop to do 16 shoulder taps
And then finally we ran down Lake Hogan Farms Road and returned to the AO
Back at the AO we each grabbed a block to perform several sets of exercises:
First block set:
One legged Romanian deadlift (with or without block) 10x each leg
Split squat – 10x each leg
Kettlebell swings (because I forgot what came next!)
We then bear crawled up the parking lot and then back..
After a 10 count we moved onto the second set of block exercises:
Dips (using block) 15x
Bent over rows (alternate arms) 20x per arm / side
weighted Homer to Marge, 10x, followed by one legged homers to marge, 10x each leg
Overhead press 20x
Following the set we ran backyards, Bernie Sanders style, up the parking lot and back.
We completed a third set of exercises:
Curls 20x
Blockies 8 x
We stopped at 8 blockies because YHC was spent.
Mary:
Flutter Kick 20x
Bicycle Kick / Freddie Mercury's 15x
Malware led us in the next two exercises:
LBC 20x
Side Crunches
Announcements, COT, Prayer:
Cousin Vinny and Nickelback each have a daughters turning 6 years old.
Nightshift discussed how there was only one new AO created during the pandemic era of F3 Churham (Farmboys) and that it was important to have an AO in an area like LHF that could bring together Pax from different parts of Churham At this workout we had Pax from Chapel Hill, Carrboro, Durham, and Hillsborough!
Boucher spoke about his role with expansion here in Churham and also about F3 's mission of developing leaders.
YHC led us out by discussing how each of us can improve in some way each and every day, in all facets of our lives.