Warm Up:
23x SSH
Arm Circles and Micheal Phelps
10x slow merkins
10x Slow quats
13x Imperial squat walkers

The Thang:
An FNG showed up out of the blue having found F3 while doing research for a dissertation on the theology of sport. We being the open and welcoming group that we are we gave him the 2 minute intro then started into a nice mellow cardiac Q.
Mosey to the hill. First exercise was an 11 with running up and down and SSH and Chuck Norris squat punches at the ends. The FNG ate this up for breakfast and showed us all up. Next on the hill we had 10x calf raises in cadence at the ends and backwards bunny hop up the hill. Followed by 10x tuck jumps at the ends and duck walk up and down the hill. The final exercise to celebraty YHC’s birthday was 10 burpees at the ends and crawl bear up and bear crawl down for a total of 40 burpees; the final burpee was does as a group and was a golden burpee to bring the sum total to 41.
Mosey back towards the startX with a pit stop at the playground for a CardiacLap 2.0, then to the wall at for some leg work. Using prime numbers we completed a few sets of split squats, air squats, monkey humpers, sit squats and finished it all up with a nice mellow peoples chair.

FNG naming: During his introduction the FNG proclaimed that he loved cereal. A few other breakfast related names were tossed around with a little theological side reference, but the ultimate name was settle to be Breakfast of Champions (BOC).

Mary:
29x LBC, 19x sliders, 5 burpees OYO, 13x Hello Dollys.

COT: The South Durham summer time Triple Play begins the first Tuesday of June and runs until Scapula has finished making the finisher trophies.