Tomorrow is YHC’s 1st F3 Anniversary. It has been an amazing year filed with craziness. To Celebrate YHC has picked up BC Boot camp Q’s for Monday, Wednesday and Friday of this week.

Warm Up

SSH

Arm Circles

WMH

Mosey to  fence for a Merkin ladder

5 on Flat

10 with feet on first level

15 with feet on 2nd level

JDs on curb

Back to the Shovel Flag

Sprint the length of the parking lot do 5 merkins, sprint back

Sprint/ Mosey to the gazeebo

Half in half out

20 Dips in and 30 Sqauts out, Flap jack

20 Dips in and 20 Squats out, Flap jack

mosey back to the Start

Tag in skynard For a Lightning Mule Brigade revisit

Mount and ride. (Buddy carry around the inner loop of parking lot, switch as needed).

Mules Excaped.  (One partner bear crawled and the other attempted to catch them while doing walking lunges.  Then switch, and the other partner bear crawled back to the starting point).

Once again mounted on these strong, yet stubborn steads we set off for glory (Buddy carry around the inner loop of parking lot, switch as needed).

“Damn the Torpedoes!”  (Traveling merkins at the parking lot, Do a merkin at each line, flip after five.  When complete, do 10 air squats, standing jump to next parking line and do 10 squats.  Repeat until QIC could stand the moans and complaints no longer.)

Fellowship lap around the School.

Mary:

Flutter Kicks

Crucifix hold ring of fIre

Merkin Ring of Fire

Announcements:

Stick had a friends in Pittsboro who is a run couch if anyone is looking for professional help to take their run to the next level.

T-Claps to the Norther Provence for a Great CSAUP attended by 69 Pax

Angry Beaver (DIY Go Ruck Light) next week end at pollard see Rambler of Griswold for details

BOM,

Thank you to everyone here. This has been an incredible year for me and all of you have been part of it. We are so fortunate to have such a special thing here we need to take care of it and share it for all other who need it. Aye!