Intro :

Adolphus contacted me and all of the other PAX signed up to Q today to us know that Friday is the 7 year anniversary of F3 in Chapel Hill. Pretty awesome – it’s always an honor to lead this group – but even more special today – hope everyone got something out of it.

Warmup:

-10 IC Hill Billy

-10 IC Slow Merkins

-10 Cherry/Raddish/Whatever Pickers

-10 Forward Arm Circles

-The Reverse

Thang 1: Jacobs Ladder

-0 squats at bottom of the hill, 10 burpees at the top

-Up and down until 10 squats at the bottom, 0 burpees at the bottom

Thang 2: Tennis Court Fun

Split into two groups.

-Group 1 balls to the wall while waiting for group 2 to complete:

-Group 2 People’s chair and 15 in cadence OH claps

-Flapjack and repeat x2

Thang 3: More Tennis Court Fun

-bear crawl 1 court, 7 SSH, crawl bear back
-bear crawl 2 courts, 14 SSH, crawl bear back
-bear crawl 3 courts, 21 SSH, crawl bear back

Mary:

-7 Merkin Ring of Fire

-20 IC Heels to Heaven

-20 Princess Kates (Cricket graciously agreed to guest Q this one)

Announcements:

-Mystery/Surprise/Co-Q Month coming in October to The Wall – stay tuned for more info

-Guest Q from Adolphus coming soon.

-T Claps again to Yanni for an amazing accomplishment earlier this week swimming the length of Jordan lake for the Food Bank. Donation page is stil llive.

-Trivia night benefit coming soon

BOM:

If the PAX are anything like me they spend a LOT of time taking the kids to Dr. appointments. Sometimes its easy to overlook our own – do yourself a favor and get to the doctor for a check up. Go see the dermatologist too. Schedule that colonoscopy. Take care of yourself so that you can be there for your family. Until next time – AYE!

Moleskine:

Great chatter out there this morning – from Chum trying to slow down the Cadence to Cricket’s always appreciated fun at the expense of the Windsors. Also – when I got home – my 12 year old and wife both shamed me for my selfie skills – and I’m OK with that.