7 PAX joined YHC in the foggy, damp early morning gloom, on the path to continual improvement. YHC turns 31 later this week, so he tried to work the number as much as he could throughout his Q. Cosmo figured it out pretty quickly that there was some significance to doing 31 overhead claps…

Warm Up

SSH x 31 / Arm Circles x15 / Reverse x 16 / slow WMH x 10 / Bodyweight Squat x 31 / Overhead clap x 31 / Imperial Walkers x 12 / slow Merkin x 10

The Thang

YHC isn’t known for his Q-creativity. I try to keep it simple and effective, often borrowing from the PAX and frequent Q’ers throughout Churham. Today, I decided to borrow from the F3Durham OG himself brother Floyd, and run the PAX through an escalator. I tried to throw in as much variety as I could, mixing upper-body, lower-body, and MARY each time we made another trip around the Blacktop of Pain.
– Exercise 1: 20 Carolina Dry-docks SC
– Exercise 2: 20 jump squats OYO
– Exercise 3: 20 LBCs IC
– Exercse 4: 10 T-merkins OYO
– Exercise 5: 20 Reverse lunges IC
– Exercise 6: 20 shouldertaps IC
– Round 7: Completo 1 additional round of all the above
– Fin: Sprint back to the start + 10 burpees OYO followed by a fellowship lap around the “Filbert”

MARY
We finished with 3-4 minutes of Mary. Ring of Fire / Heels to Heaven / WWIIs OYO

COT
Continued prayer’s for Cosmo’s Aunt in Fayetteville.
Also prayers for WeedNFeed’s brother-in-law who is in the midst of a job transition.