Today is YHC’s 1 year anniversary to the day of when YHC first became a part of the F3 community.  Thanks to a strong EH from Knope, YHC reluctantly posted at Tobacco Road 1 year ago today.   It is more than a little serendipitous that this day would fall on a Friday and give me the opportunity to share in this celebration with the PAX of the Falcon.   The Falcon has been a weekly staple for YHC since the beginning and it also served as the site of my VQ.  Lucky for YHC, 18 PAX felt the urge to join in for a celebration of F3 via a mash up of Falcon Qs past.   With little fanfare, we got to work.

Warmup:

• SSH IC x25

• Imperial Walkers IC x15 

• Willie Mays Hayes IC x10

• SSH IC x25 – this time go FAST!

• Slow Merkins IC x20

• Peter Parkers IC x20

Mosey around Jordan (via Garret rd.) to the bottom of the far hill

The Thang:

Phase 1: The hill 

• Sprint to the top of the hill run down 

• Bear crawl to the top of the hill run down 

• Bunny hop to the top of the hill run down 

• Gorilla walk to the top of the hill run down 

Phase 2: The straightaway  

• All out sprint to the first light, drop 

• American Hammers x 30, single count 

• Alligator Merkin to the next light, get up 

• All out sprint to the last light, drop 

• Alternating shoulder taps x30, single count

Phase 3: The guard rail 

• Dips – IC x20 

• Tuck Jumps – OYO x20 

• Derkins – IC x20 

• Jump Lunges – OYO x20 

• Dips – IC x20

Phase 4: Jacob’s Jackass Merkin Burpee Ladder (move to bottom of hill) 

• Jackass Merkins x 1 

• Run to top of hill, 6 Burpees 

• Run to bottom of hill, Jackass Merkins x2 

• Run to top of hill, 5 Burpees, etc.  

• Last set – Jackass Merkin x6, run to top of hill, 1 Burpee

• Mosey back to start for Mary

Mary: 

• Box cutter IC x25

• WWIIs IC x20

• Flutter kicks IC x50 – The Bushwood special

Announcements:

• Many Durham and Chapel Hill 2ndF opportunities this week and next week.
  • Friday, Dec 14, 12p Lunch at Geer Street Garden
  • Tuesday, Dec 18, 8pm Crunkleton in Chapel Hill
  • Wednesday, Dec 19, Beer Study in Durham at 5:30pm

COT:

It is hard to explain the impact that F3 has had on my life.  I can say that before Knope graciously brought me into the fold, I was searching for something but I didn’t know what it was.  All I can tell you is that there was a hole, or many holes and I had no idea how to make me whole.  F3 has filled those holes with positive energy, brotherhood, community, courage, and purpose.  But F3 is so much more than that.   We have a very special thing here brothers.  Thank you all for doing what you do to make F3 what it is, and for letting YHC be a part of it.  Here’s to the next XX years.

SYITG

OPEC