Blanch and YHC ran the Blue Ridge Relay together in early September. Our team consisting of North Durham stalwarts, talked about the upcoming co-Q month at Hurricanrana. YHC and Blanch in decided to co-Q together. This would be Blanch’s VQ.

5 PAX got together for an EC 5K lead by Chowdah. By 0530 we had 13 PAX ready to put some work in. Blanch took the lead to start.

Warm-Up:

• SSH
• Willie May Hayes
• Lil’ Baby Arm Circles
• Merkins

Burp Back Mountain

Blanch lead the way out of Hillandale Elementary and down Croasdale, stopping us on our route for a set of burpees. We finally got to our destination, the top of Trailwood. Blanch had the PAX partner up to complete the Burp Back Mountain. One man stayed at the top of the hill completing burpees while his partner ran to the 2nd fire hydrant. At the 2nd fire hydrant, the partner now backwards ran to the top. Switch places. This continued until all groups had completed a total of 100 burpees. Groups finishing early continued to run the hill until the last pair finished.

Blanch then informed the PAX that we were not done with the hill. Run to the 2nd fire hydrant, 20 merkins, run to the top, another 20 merkins. Do this twice. Smoked!!

Blanch finally tagged YHC in, and we moseyed back to the AO. YHC lead the group over to the railings for a myriad of exercises. We completed dips, derkins, bulgarian split squats, alternating shoulder taps, and irkins. We then walked over to the parking lot for some 40 yard strides. PAX completed 4 strides.

Mary: In Cadence

• Hello Dolly
• Heels to Heaven
• Superman Hold for 90 seconds.

COT

• YHC is celebrating 3 years of F3 at the Moose tomorrow. We will be running from the Science Drive Visitor Lot.
• F3 Family BBQ November 16th at the OEC from 1100-1500.