YHC awoke this morning excited for his first Q at the Honey Badger.  It’s one helluva an AO with endless possibilities, scenery, and options to mix things up.  So much that one (with some experience) could show up with not too much planned besides a general route and compose a potluck beat down on the fly……just sayin’.  Feeling good and honored to lead this morning YHC arrived thinking about an attitude of gratitude.  Thankful to see PAX  waiting to see what was in store, thankful for the fellowship F3 brings, and thankful for how the F3 community impacts the lives of not only those in it but the lives all the people the PAX touch.  I could go on and on……so here’s how it went down for 10 of us this morning, including FNG, Turncoat, welcome!

Warm up:  arm circles forward and reverse IC, overhead clap IC, seal jacks IC, BW squat IC

The Thang:  Today YHC decided to take a 1/2 mile trip to Central Park and inject various beatdowns along the journey.

1st stop – circular rock wall – dips and derkins 40/20 reps x 2 sets

Indian run down to Central Park to food truck alley

2nd stop – run hard to the top of food truck alley (130 meters), at the top 15 merkins, run to bottom – rinse and repeat for a total of 4 rounds (.65 miles total)

3rd stop – at the bottom of food truck alley pax partner up and hit the path with the bridge which crosses the creek, winds around the playground back to Foster St.  Method of travel is the wheel barrow alternating positions with your partner as needed.

4th stop – Farmer’s Market – slow lunge walk the length of covered area followed by 25 cadence count plank jacks

5th stop – Roney St hill behind Farmer’s Market (approx 115 meters) – jacobs ladder – 1 burpee at bottom, sprint to top, 10 tuck jumps at top; 2 burpees at bottom, sprint to top, 9 tuck jumps at top….you get it.  We got about about 1/2 way through and time got us.

1/2 mile run back to City Hall for Mary.

Mary: alternating shoulder taps, alternating high plank / low plank ring of fire with each pax giving a 10 count, freddy mercury’s, ski abs, supermans, knee to chest stretch both sides

COT

Name-o-rama – welcome FNG Turncoat – thanks to Knope for bringing him out

Announcements – 2nd F lunch on Monday 6/25  @ noon @ Parker & Otis (DT Durham); Knope mentioned a men’s health seminar (or summit or something) coming soon….check Slack for details

Prayer Requests – congrats to OPEC on his 10 year wedding anniversary; prayers for Justice, his M Cory and their family as they work through a very difficult time

Thanks for the opportunity to lead and look forward to doing it again at the Honey Badger soon.