For the first time in a long time, I made my way to TBL for a Saturday workout.  TBL was one of my first F3 experiences and ranks up there with some of the best AOs for me.  You get a little extra sleep (unless you are Shake It and on your 11th and 12th workouts of the week or unless you’re a member of the Eastwood Lake Dolphin Club), it’s light out during the workout, you get a full hour, and you typically get a big crowd with FNGs and 2.0s.  It exemplifies what F3 is all about – getting outside, working out, meeting other guys, and building a community.  The Coffeeteria that follows helps reinforce the bonds.  Today is a great reminder that no matter what we do or how far we might orbit from F3, it is there and as strong as ever.  Thank you for being a part of this community with me.  I am thankful to be a part of it.

Today, we took a tour of some of the major TBL landmarks and helped ourselves to a grab bag of F3 flavored exercises, some part of the canon, some not.   Here’s how it went down:

Start at the playground, partner up:

Double Pyramids: 1 pull up, 1 merkin, 2/2, up to 10/10 for each partner.

Mosey to the big field:

Sprint the width of field, sprint back, 2 burpees.  Repeato with 4, 6, 8, 10 burpees.

Mosey to the rock pile:

Double Pyramids: 1/1 press/curl with a rock, up to 10.

Mosey to the basketball court:

Bearway to Heaven (bear crawl suicide, with option of crawl bear thrown in at Cheese’s request and due to Q’s benevolence), with 2, 4, 8 merkins at the baseline.

Mosey to the field:

Half-field lap followed by 10 dips.  Repeato with 20, 30, 40 dips.

Mosey to the big hill:

Backwards run to top, 5 jump lunges each leg, back down and then back up with backwards run, 10 jump lunges each leg.

Mosey to the center of the soccer field:

Mary: 50 flutter kicks.

Durham 2nd F on Monday at noon at Dos Perros; new spot, Bull and Bean, for Coffeeteria following TBL.  Coco’s convergence at TBL will be next Saturday, 7/21.  Be there!