This week marks YHC's 3rd year F3 anniversary. My first post was at West End and it has been a privilege and an honor to serve as co-site Q. Today YHC handed over the shovel flag to Yo-Yo. He and Tricurious will do a great job leading the site. It was fitting that YHC and Yo-Yo would share the Q today. Fortunately, the lightning moved off so we were able to travel around Carrboro a bit.

Warmup: SSH, WMH, IW, HB, ACs, MP, MC, PP, PP, slow merkin

The Thang:
In homage of this month's pull-up challenge, PAX headed to the pull-up bars for a 3 set rotation of pull-ups and exercises. PAX took turns doing pull-ups – encouraged to do at least 5. While 1 PAX did pull-ups, the other PAX did an exercise called out by the man doing pull-ups. We did 3 rotations. Exercises varied and included SSH, burpees, smurf jacks, apollo ono, bonnie blairs, LBCs, hello dolly, gas pump, hammer, etc.

Moseyed to parking lot for 1 round of 11s. Exercises were merkins and dry docks and the mode of travel between parking spot lines was bear crawl and crawl bear. Moseyed down the street and used the railing on Main Street to do rows and Johnny Dramas – 3 sets of each.

Moseyed to the Farmer's Market where PAX took turns running around the market while the other PAX did exercises called out by the runner. Exercises varied and included step ups, Mike Tysons, WWIIs, burpees, merkins, OCs, OP, ACs. Moseyed back to the AO for Mary.

Mary: Burpees and LBCs.

COT: NIghtshift talked about the SLT and how F3 fosters individual leaders – talked about the origin of the new AO Hogan's Heroes and importance of encouraging PAX who have not posted in awhile to come back out. Announcement about TBL and TBR convergence this weekend and Run for Malawi on 4/23. Thoughts and prayers to Yurt's M and his family, Slug, Knoxville and his M, and Ukraine.