25 pax incl 9 EC heroes circles up at The Falcon for YHC’s 4th Durham Master Q of the week. Challenge – to lead a large group and to keep in interesting for those who’d posted at some or all of the other sites with YHC this week – accepted. Quick hellos and we were off to the lower parking lot.

The Warmup:

SSH, Plank Jacks, Seal Jacks, IW, Windmill, Tenzing Norgays on the curb, Irkins on the curb, mini-dips on the curb.

The Thang:

Pax counted off 1s and 2s, each group gathered at one end of the parking lot and sent a runner to the other end, who knocked out 5 hand release burpees (you read that right) and sprinted back, as the remaining pax knocked out a called exercise. Repeato until all pax ran, exercises included merkins, wide-grip slow merkins, Sumo squats, step-back lunges, CDD, etc. Finished with a good old fashioned RYAO (run your a** off) sprint to the other end and back, straight into burpees until all pax return.

Once all pax back and recovered, fellowship jog to the even-lower (and, crucially, longer) parking lot. All pax lined up along one side of the lot facing the other curb, about 25-30 feet away. Three rounds of movement/exercise on the other side/move back, straight into mini-dips on the curb until all pax return. Bear Crawl/Curb Irkins/Crawl Bear; Gorilla Walk/Curb Burpess/Crab Walk; Lunge Walk/Curb Dirkins/Step-Back Lunge Walk (AKA Lunging Bernie Sanders). Finish with even-longer RYAO, straight into burpees until all pax return. Fellowship mosey back to the main parking lot for Mary.

Mary – LSF into Gene Kelly (like Hello Dolly but cross feet in the middle), then 2 mins of plank yoga to stretch and finish it out.

COT

Moleskin: Super Cooper run 9/16 in SoVillage, check Slack for details. Great cause, great event.

TClaps to the Falcon pax for having me, and to Avalanche for growing the site to problematic status. Strong work by the entire pax this morning and proper form throughout, makes a F3 Police heart happy. Aye!