To mark YHC's 10-year F3 anniversary, the aim was to recreate his first workout (BB here: https://f3raleigh.com/always-finish-with-burpees) …

Warmup
20 SSH
20 Arm Circles
10 Good Mornings
15 Mountain Climbers

Jacob’s Ladder
Sprint up for 20 then 15, 10, and 5 Merkins
Sprint down for 5, Then 10, 15, and 20 squats

Picnic Benches
15 dips in cadence
15 step ups on your own

The Beast, six exercises at six spots with six reps at each cone and six different ways of getting to the cones:
1) Walking lunges and merkins
2) Sprints and Peter Parkers
3) Gorilla Crawl and WWII sit ups
4) Crab Walk and Carolina dry Docs
5) Back Pedal and wide grip merkins
(6) Side Shuffles and Burpees)

Mary
LBCs
Rocky Balboas
Long slow flutter

YHC tried to spend some time reflecting on the past decade of F3 – the PAX, the workouts, the CSAUPs, the 2nd Fs. What stood out the most was an appreciation for the PAX and a recognition of how important the fellowship has been over the past decade. Life (family, work, etc.) can be hard, and the camaraderie has provided an invaluable mental health boost. Thank you for leading, following, accompanying all these years!