It was Mid-September which meant double trouble in the form of YHC and Kia's annual bday beatdown.

Warm up:

SSH × 26
WMH × 10
IW × 15
MC × 15
LBAC × 15
RLBAC × 15

ME: Part 1

Pax mosyed to the bottom of the hill where we would then backwards run up the hill, and then stop to do a burpee when called out by YHC on the way up. Once at the top, we mosyed to the bus lot where PAX partnered up and completed a total of:
50 burpees
100 jump squats
150 LBCs
Partners would run up the stairs leading to the baseball field and run down the ramp.

Mosey back to the top of the hill and completed two rounds of:
20 × dips
15 × erkins
10 × derkins

Mosey to the back field corner for part two, Kia style.

ME: Part 2

PAX moseyed down the newly paved trail down to the grass field and had to bear crawl from far side to far side. Each was given two free stops for a breather while earning a third when they made it to some conveniently placed water bottles about halfway down. PAX then went to the playground and had to complete 26 pullups and 55 merkins (both new ages of Qs). Mosey back to the grass field for a modified Lt. Dan (1 squat for every lunge step instead of 2) across the field.

Get to the rock pile for two rounds of:

10 × curls
10 × overhead press
10 × bentover rows
10× squats
Head back to the field for some mary.

Mary:

Kia led us in the final few minutes with some much needed stretching.

Announcements:

The Bull – happening Oct. 29th in downtown Durham. There is a signup sheet circulating across various Slack channels (but not required to attend).
Shirt preorder is opened through 09/16 (once it's gone, gone!)
https://f3.mudgear.com/products/f3-churham-the-bull-shirt-pre-order-august-2022?variant=40506302529724

The Blueridge Relay for this past week and we think of all our F3 brothers who completed that feat, including our TBL loyalist, Bitcoin.

Lift us Mr. Brady, who has and is currently battling health issues.

YHC took us out. – SMcD