YHC went into Monday”s EC relieved that Teo had not issued EC orders via Slack the night before, as in 100 dead hang pull-up”s. Instead we put an EC plan in place that provided a mix of pull-ups, merkins, KB swings and a little running to get the heart rate up. YHC, Sweater Vest (not so fresh off his trip to Churchill Downs), Assisi and Riggs stepped up to the plate to #makeECfunagain. EC routine consisted of AMRAP merkins x 10, 55lb KB swings x 10, various pull-ups x 10 and run +/- 350 yards. We covered about 6 rounds and am pleased to report that Riggs “enjoyed” the running.
We hustled on to the ME to meet the other 7 pax which went down as follows…..
Warm-Up:
SSH x 25 IC
Windmill x 10 IC
Body Weight Squat x 20 SC
Mtn Climbers x 20 IC
Merkins x 20 SC
 
The Thang:
Crab-walk up the hill from Science Drive to top by baseball field
Jog over to K-ville for 2, 4-minute tabatas (20 seconds on, 10 seconds rest – 8 cycles)

• wall jumps – 1 minute rest after full tabata
• alternating jump lunges (painful)

Despite legs hardly functioning after tabatas the pax jogged over to the track for partner 400”s

• 1st 400 – partner 1 runs 400 | partner 2 peter parkers – flapjack
• 2nd 400 – partner 1 runs 400 | partner 2 Makhtar N”Diayes – flapjack

Jog back to top of hill (by baseball field) and with the same partners perform:

• partner 1 runs down the hill and backwards run up | partner 2 – burpees – flapjack

5 minutes o” Mary (YHC was proud to be on schedule since his last Q was accidentally treated as the “hour long Devil”s Ridge)

• Peter Parker Peter x 20 IC
• Plank Jacks x 20 IC
• Plank-Merkin Ring of Fire – first pax completes 10 merkins while other pax plank, then next pax in line completes 10 merkins while other pax plank. Keep going around until all pax have completed the 10 merkins.

COT
Announcements – beta launch of the Bullpen this Thursday @ 0530 – downtown Durham @ ReCity – 112 Broadway St
Prayer Requests – Tater Tot asked for prayers as he walked out on someone breaking into his car outside his home on Friday morning. Things like this certainly leave us uneasy especially with 2.0”s in the house.
Tclaps – Assisi”s 4th place overall finish (1st in Masters division) this past weekend at the Philosopher”s Way 10 mile trail run – 7:18 pace!
Closing Thought – As YHC embarks on his 1 year F3 anniversary he continues to realize the changing force F3 plays in the lives of so many men. The growth of the pax and AO”s is solid proof that we have a good thing going. Be sure to invite someone out. It may take time and multiple requests (like it did with YHC) but keep asking as you never know whose life you may change.