Knope had this great idea a couple months ago to have the BADC F3 guys fill the Q sheet at different AOs around Durham.  Well done Knope!  FYSA, the BADC Durham AO takeover consisted of Q’s from BananaSplit, Knope, Bell’s (sub in Knope & OPEC due to Bell’s being on the DL), 16 Seed VQ, and OPEC, at #the_eagle, #thebigdance, #house_of_pain, #tobacco_road, and #the_falcon, respectively.  It was a long, but very satisfying week!

YHC had the distinct pleasure of closing out the week in true BADC style.  After a quick story about the BADC and how we got to F3, we got started.

Warmup:

• SSH IC x25
• Imperial Walkers IC x15
• Willie Mays Hayes IC x10
• Windmills IC x10
• Slow Merkins IC x20
• Mosey around Jordan (via Garret rd.) to the bottom of the far hill

The Thang:

• Bravo:
  • Bear crawl to the top of the hill run down
  • Bunny hop to the top of the hill run down
  • Burpee travel to the top of the hill run down
• Alpha:
  • 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
• Delta:
  • Daft Punk “Around the world lunges” x 6 OYO
  • Dips – IC x20
  • Daniel-Son – Alternating Karate Kid crane kick – IC x15
  • Derkins – IC x20
• Charlie:
  • Carolina dry docks x 30
  • Crab walk to the top of the traffic circle
  • Climate Change (Al gore ROF with 5 burpee time bomb)

Mary:

• Flutter kicks IC x50 – Shout out to Bushwood
• Box cutters IC x25
• Freddy Mercurys IC x20

Announcements:

• None

COT:

• Prayer requests for Jane and Mike as they begin their battles with cancer.

YHC is always humbled by the support and encouragement of our brothers in F3.  Whether it’s during a workout or after, encouraging others to lead in F3 and their daily lives brings about a spirit of brotherhood that is such a strong aspect of who we are.  What we have found in this community is really special.  I can’t tell you why, or what, or how, but whatever it is, it works.  Thank you for letting me be a part of it.

SYITG

OPEC