Warm Up:

SSH x 25

GM x 10

WMH x 10

Mountain climbers 10X

The Thang: Board of Pain- The Decimator

YHC has been in possession of the North Durham Board of Pain since it was introduced at this site on 10/10 by Tatertot. This was YHC’s opportunity to pass it along to another PAX. In an effort to actually do ALL of the exercises listed on the board and in keeping with the theme of Focus on Form week this workout became “Board of Pain- The Decimator”. The PAX performed 1/10 the number of reps indicated on the board for each exercise. During our first full rotation thru the BoP exercises the PAX did all of the reps as a group. Before starting a 2nd round we ran a suicide. Starting with the 2nd round of BoP exercises the PAX did the reps OYO in order to determine who the new owner of the BoP would be. ShakeIt got thru 3 full rotations and now the BoP is in his possession. YHC does not remember all of the the exercises listed on the BoP and can’t find a picture of it. But rest assured even with 1/10 the number of reps it still lives up to its name.

Mary:

1. 10 count plank RIng of Fire
2. Freddie Mercury (20X)
3. 4 count shoulder tap Ring of Fire

COT:

Welcome FNG Iggy Peck

Announcements-

1. The Q sheet for Hurricanrana 2019 is now open. May and October are Co-Q months
2. The Wolf- a Northern Province Convergence workout is Sat 1/5/19 7-9AM at the Duck and Weave site
3. Follow the #2ndF channel for upcoming Durham events
4. A few PAX plan to run in the Little River Trail Run on Saturday 1/19/19. There is a 7K and 10 miler, with an option to do both. Little River Trail Run

Prayer- Princess Cut offered an interesting perspective on how making choices like doing F3 can extend and improve your life. If YHC tried to paraphrase it now I would not do it justice, but those of us that heard it definitely appreciated it. Tatertot took us out with an excellent closing prayer.