The pax greeted a beautiful Churham morning at OCHRP, ready for anything. YHC had a double dose of Q school and form school prepared just for them.

After a quick lap at fellowship pace to get warm, YHC called up each pax who had never Q’d a workout to call a warmup exercise, taking through proper cadence counting. Given that form week is coming, it’s worth reviewing the F3 standard for counting (see here), and there’s no better way to do make sure you know than to teach.

After warmup the pax sprinted to the bottom of the long hill for a review of proper merkin (#chinupbackstraight) and squat form, then completed an always-7 Jacob’s Ladder with merkins, squats and long runs in between.

After all pax completed the Ladder, we headed down to the Middle School parking lot to talk about Burpee form and complete some 8 Count Manmakers, Proper-Form Burpees and Perkins (perfect merkins), rotating between each and mixing in some Long Slow Flutters, Gene Kellys and Partner Sit-Ups (ankles interlocked, both pax moving simultaneously). Focus throughout was on slower pace, fewer reps and proper form. YHC offered to stay after to lead EC for any pax who needed more reps, happily none raised their hand.

COT

Moleskin: Prayers for Lo Pair. He’ll be back in the gloom soon, still Bear Crawling faster than you. Know you’re loved brother.

Great to have Dreamliner and Banjo join us. See y’all back in the gloom soon.

Convergence Monday at Kenan/Fetzer. 4 year anny, Coco and YHC for a campus tour. Be there.

Be kind, for everyone you meet is fighting a greet battle.

Aye!