What a year it's been! What a constant F3 has been in a year of unknowns. What better way to end it than on a very gloomy morning.

Warm Up:

SSH x 25
WMH x 10
IW x 15
HB x 15
MC x 15
LBAC x 15
RLBAC x 15

ME:

Pax moseyed to the rock pile and mimiced the grueling reps from the 2nd Quarterly Report at the Hillsborough AO. Started at 20 reps and decreased by 5 while adding another set

20x curls, bent over rows, overhead press, squats
15x curls, bent over rows, overhead press, squats, push outs
10x curls, bent over rows, overhead press, squats, push outs, merkins
5x curls, bent over rows, overhead press, squats, push outs, merkins (all slow cadence count)

Pax then moseyed and hopped the fence to the track for a burpee mile (run a lap and complete as many burpees in a three minute window), in ode to the 1st Quarterly Report in N. Durham. Each lap brought a different variation of the burpee.

Lap one – standard burpee
Lap two – Tony Hawk burpee
Lab three – plank jack burpee
Lab four – 8 Count man makers

Back to the center circle for a Pax favorite whenever Fiddlestick is in our neck of the woods, the workout dice. Split into two groups and square off one on one, each roll a die and then do rock, paper, scissors. Winner chooses what of the two exercises their group does as well rolling the die with the number of reps/time limit to do so. Do this until time for Mary.

Mary:

Flutter Kicks – 30x
5 count merkins called by each PAX.

Announcements:

Year 2 of the Quarterly Report begins this Saturday in Chapel Hill (Conjunction-Junction location). Sign-up on the Quarterly Report Slack channel. YHC took us out.