When YHC rolled up, I noticed a truck that was unusual for DR. Fiddle Stick was in the house for his maiden DR voyage along with an FNG that some of his buddies from Carpex EHed, (thanks to Franklin and Rooney for joining us), so we got rolling right on time.
WARM UP
SSH x 24
WMH x 12
Harvester x 12
Bat Wing (LBAC x 12, Seal Clap x 12, OHC x 12, Air Press x 12, RLAB x 12)
Hillbillies x 12
THE THANG
Since we had an FNG, YHC (Your Humble Correspondent) called an audible and we did some Balls to the Wall (BTTW) on the front Gate of Wallace Wade. A robust count, with a 7 count Ring of Fire (ROF). Xerox, held his own, and powered through. I love a good BTTW when we have an FNG, its a great exercise for a PAX to measure their success in F3.
YHC then explained that we'd be doing a series of 12 merkins, and 24 core exercises with a run down a set of stairs, then a run up a set of stairs, all exercises done at the top of each set of stairs. We were able to get through 9 rounds before we had to mosey back to startex. The rounds were paired roughly as:
Standard Merkins & LBC
Wide Grip Merkins & Hammers
Diamond Merkins & Heel Touches
Right Hand Offset & Flutter Kicks
Left Hand Offset & Hello Dolly
Hand Release Merkins & Knee Up V Ups
Carolina Dry Docks & WW2
Erkins & L sided Oblique Crunches
Derkins & R sided Oblique Crunches
With the end of the morning nearing, we moseyed back to endex.
MARY
We held a 6" leg hold while the 6 came in.
Heels to Heaven x 12
Boxcutter x 12
Alternating High/Low Plank x 5 Count ROF
Superman x 5 Count ROF
COT
Prayers to Theologian and his family as they prepare to move home to the Netherlands at the end of January, as well as prayers for his new position.
YHC mentioned the Holiday Party on 12/17 at the AC Hotel in Chapel Hill, here is the invite: http://evite.me/2Pa2SkEs3C
YHC also mentioned the order for the F3 Churham Custom gear. We only do this once or twice per year, so jump on it if you're interested. Here's the link: https://f3.mudgear.com/products/f3-churham-2022-pre-order
YHC took us out (a bit after 0615, sorry gents).
NAKED MOLESKIN
Thank you to Juco for trading me weeks. It's always a pleasure to lead at what I consider my home AO. Thank you for joining me this morning . Welcome Xerox!