17 PAX helped YHC celebrate a trip around the sun in F3 with an escalator/elevator/ladder or something around the soccer pitch. with 4 for EC activities.

We began with the usual disclaimer and a traditional warmup as a few stragglers rolled in.

Warmarama: SSH, WMH, Harvester, arm circles, 5 perfect Merkins and Frankensteins.

ME: Move to soccer field and start at the southern goal. Pax traveled the 8 positions of the field ( in front of each soccer goal, the four corners, and the two mid-field sidelines) adding an exercise and reps of previous exercise as they went. After reaching the far goal, we worked our way back down the ladder/elevator/escalator. As we traveled from station to station, we always faced true north using the following movements in order: side-shuffle, mosey, high knees, Carioca, side-shuffle, Bernie Sanders, Reverse high knees, and Carioca.
5 pax were nominated to lead an exercise at each station, allowing YHC to not have to count out a cumulative 550 reps.
The exercises were as follows:
10 squats
10 LBC, 20 squats
10 Mt. Climbers, 20 LBC, 30 squats
10 Merkins, 20 Mt. Climbers, 30 LBC, 40 squats
10 Burpees, 20 Merkins, 30 Mt. Climbers, 40 LBC, 50 squats
10 Merkins, 20 Mt. Climbers, 30 LBC, 40 squats
10 Mt. Climbers, 20 LBC, 30 squats
10 LBC, 20 squats
10 squats
For a total of
250 squats, 160 in cadence LBC's, 90 in cadence Mt. Climbers, 40 Merkins, and 10 Burpees.

we then did a sprint to center field for the Tobacco Road original "Chuckle Hut" were we hold a high plank until we are graced with 5 good jokes, from the crowd. Round two was holding a low squats, again needing 5 jokes to be released.

Next we moved to the low wall near start-x for 15 "All American Hammers", 20 dips, 15 Irkins, and a 5 Dirkin wall-of-fire.

Announcements: The Bull – if your not out of town, you need to be in downtown Durham this Saturday for our regions premier CSAUP

COT: This last 52 weeks has been transformative, with weight lost, muscle and friendships gained. We sometimes need a reminder or a push to step outside of our comfort, do the harder thing, all of us are capable of much more than we think we are. Align/surround yourself with those that can lead you towards the goals you set to achieve.
And thank you for practicing the F3 tenet to leave no man where you found them. F3 Churham has certainly helped to accelerate me forward.