Was excited to be back at the Falcon – where YHC was a site Q along with Loonie, prior to the 5+ year reign of Terror Botched and O.P.E.C. has waged on the Falcon PAX! Was great to be back and so excited to have 4 (!) FNGs! Purple Pelican's brother visiting from California, Eddie The Eagle visiting from Southern Chapel Hill, with a fellow YOGI, and O.G. Sawyer – The original Falcon Site-Q brought to FNGS.
We started with 5 for Man Makers Extra Credit – got in three solid rounds!
Then the Ode to Aidan (AKA @Milhouse) YHC’s Godson/Nephew who turned 20 on 9/26/25…Lots of reps of 20s
WARMUP (EXTENDED):
20 SSH IC
19 imperial walkers
18 over head claps
17 arm circles forward, backward, big, small
16 hillbillies
15 mountain climbers
14 slow squats
13 side squats
12 air presses
11 Willie Mays Hayes
10 T-merkins
9 Michael Phelps
8 lunges
7 squat jumps
6 Smurf Jacks
5 Burpees
4 Cadence Carolina dry docks
3 Diamond Merkins
2 Man Maker Burpees
1 Low Plank Hold while we waited for the last PAX to do their KB Swings
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During the warm up, we rotated in each PAX for 20 KB swings with expert guidance from @UGA
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@Laplane and @UGA stayed to do Week 3 Day 3 of the CruciBell as the rest of the 19 PAX moseyed across the street to the Garrett Road Park Tennis Courts
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THE THANG:
We broke up into two ~even groups on either side of the tennis nets and did an Usain Bolt from each side – sprinting to the 6th court and slapping the fence as the runner called out an exercise.
Once everyone got a chance at Usain Bolting…we stayed in the groups and did a Ricky Bobby Bear Crawl around the 6 half courts. The first group that made it back to the near sideline was the winner and got 10 squat jumps and loser got 10 burpees.
We then did a Jack Webb from 1 merkin/4 air presses, to 8 merkins/32 air presses
We moseyed back to the AO for…
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MARY:
20 LBC IC
20 Freddie Mercury IC
20 Hello Dollies IC
20 Flutter Kicks
20 Heels to Heaven
Yoga stretch
Reach for the stairs, lumbar drop, downward dog, cobra, cat/cow, side to side, thread the needle each side, pigeon/pigeon, and back up the chain.
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ANNOUNCEMENTS / COT:
Nantan has created a community Churham Calendar, to keep track of all the great events…like the Bull 10.25 and the Quarterly report down in the south…
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F3 makes me better and makes us better – bring it to those who need it!. Happy Birthday Aidan!
Aye!