What a great day and a great way to start the week.  It has been just over a year since YHC’s started his F3 journey by posting at the Falcon.  It was past time to give back, so when OPEC presented YHC with the opportunity to Q, he could not pass.  YHC is grateful for this group and especially to the 15 other PAX who showed up to partake in his VQ.    

Warm Up

SSH X 20

WMH X 10

Imperial Walker X10

Arm Circles X 10

Reverse X 10

Air Squat X 20

Slow Merkin X 10

Mosey to the track

The Thang

Placed 4 cones spread evenly (.25, .5, .75, 1) around the track

Lap 1 – Gorilla Crawl to cone 1 > 10 bobby hurley’s & 10 burpees > jog completion of lap > once back to start hit the ground for 10 merkins & grab a banch for 10 derkins

Lap 2 – Bear Crawl to cone 2 > 15 bobby hurley’s & 15 burpees > jog completion of lap > 10 merkins & 10 derkins

Lap 3 – Bunny Hop to cone 3 > 20 bobby hurley’s & 20 burpees > jog completion of lap > 10 merkins & 10 derkins

Lap 4 – sprint a full lap > 25 bobby hurley’s & 25 burpees > 10 merkins & 10 derkins

mosey back for Mary

MARY

LBC X 20

Russian Hammers X 20

Box Cutters X 20

COT

9/21 community outreach project at the Eagle – TBL & TBR will convergence at Creekside Elementary to complete a community service project assisting with school beautification. Bring shovels, rake, and/or wheelbarrows if possible. The project will kick off at 7 AM after 6 AM workout co-Q’d by KIA and Scrooge McDuck.

10/26 come to “The BULL” and celebrate Durham F3’s awesomeness.

The Eagle Q-sheet is open.  Sign up for your chance to lead this awesome group of men

Prayer request for Cosmos’ wife’s friend and all of those affected by cancer. 

The PAX of F3 Churham  continue to inspire YHC to be better.  YHC hopes we can all take this inspiration with us into our days to enrich our families, our lives, and our community.

It was an honor and a privilege to lead you men this morning.

Glass Joe