YHC was excited to get his first Q opportunity of 2019 at his “home AO” of Tobacco Road. With temps dipping to a more seasonal sub-freezing after some unseasonable warmth, YHC wanted to make sure to keep the hearty PAX who showed warm. YHC also wanted to use this Q to get some pull-ups in to try to keep up with the Forces of Nature Push-Pull Challenge.

Cosmo lead a 4:45 a.m. EC Ruck and two other PAX followed up. Elf also led a 2 PAX running EC. Strong effort!

Due to the colder temps, YHC extended the warm up a bit –

Warm Up
SSH x 25
IW x 25
Burpees IC x 5
Warm up mosey around the peanut
Merkins IC x 25
Squats IC x 25
Plank Jack IC x 25
Willie Mays Hayes IC x 10
Burpees IC x 5

The Thang
YHC took the 12 Pax on a Tobacco Road Tempo Run (AkA Ricky Bobby) towards the pull up station on the American Tobacco Trail. YHC must have used the term myriad to describe the variety of exercises we would do via the Ricky Bobby Format and the name stuck.

At the pull-up bars, we broke into two groups of 6. One Group would do a Ricky Bobby of two rotations out and two rotations back while the other group of 6 would do a circuit of AMRAP pull-ups (timer), Spotter, Derkins, Ab leg lifts, Merkins, Low Squat Hold.
The first Ricky Bobby was Bear Crawl
The second Ricky Bobby was Lunge Walk
The third Ricky Bobby was Travelling Burpee (plank while you wait)

We Ricky Bobby (ran) it back to the launch site for…

Mary
Heels to Heaven IC x 25

COT
Obligatory Bull Announcement and some solid mumblechatter about ordering the shirts – seriously neat opportunity to continue a great event commemorating the beginning of F3 Durham
Elf offered an inspiring story of a young man who was a friend and client of his named Kelby who passed away recently due to Muscular Dystrophy. Keep his family and community members who were close to him in your prayers. Kelby offers an inspirational example of how you can inspire despite your own personal challenges.

Please keep the Stacy Ramos and her three daughters in your prayers as her husband/their father passed recently due to complications from chronic heart failure.

Thanks for the opportunity to lead!

Aye!
Boucher

IW x 25