Honored to celebrate the 11th anniversary of F3 Churham with the start of the Rameses AO – Wednesday, September 18, 2013 at 5:00 a.m. Was inspired by the OG crew that made Rameses what it is – a tough, challenging work out – I thought of former site Q's – Subprime, MLP, Champ and Shooter – who led that first workout – https://f3churham.com/rameses-launch-birth-of-the-chapel-hill-pax/ and it was a perfectly gloomy morning!

For a classic throwback EC 6 hearty souls joined YHC for a trip to Lone Pine for a few "sprints" up – back in the 5:45 start times, we would have 10-15 regular crazies. Appreciate the crew getting us up a few times and back in time to start. Niblet did an EC Ruck and Yurt some EC Stretching.

WARMUP:
SSH IC x 20
IW IC x 10
HB IC x 10
Arm Circles IC x 20
WMH IC x 10
Manafort Good Morning IC x 10
Slow Squat IT x 10

THE THANG:
Mosey up to the church parking lot for
100 Johnny Dramas
1 round of Jack Webb. 1 merkin followed by 4 shoulder presses. Â 2 merkins, 8 presses all the way up to 10 and 40
We then ran to the bottom of Tar Heel Warrior Mountain and picked up FNG in the parking lot on the way.
We got to the bottom and were instructed to
* Bear Crawl the first segment
* Crawl bear the second segment
* Traveling burpee the parking lot to the tree line. Pickup the Six and FNG was getting after it and stayed on it

The PAX took a recovery walk down to the bottom of THWM for an all ya got sprint to the top in honor of Subprime! Hope you can join us again soon!

MARY:
110 Reps total – 10 Reps for every year of Rameses
25 IC LBCs
25 Freddie Mercury
30 Flutter Kicks
30 Heels to Heaven

We had a nice little on site coffeeteria for the 12 PAX that could stay – thanks to WIle.E for bringing the Kringle!

ANNOUNCEMENTS / COT:
Mueller's BBQ competition 10/27 from 4-7
Quarterly Report at the Jag 10/5
The Bull 10/26

COT –

We GET TO be out her working with motivated HIMs…Let's Bring F3 out to those who need it and comfort to those who want to be out, but can't.

Aye!