After months of encouragement and prodding from the likes of Knope, Bell’s, and OPEC, YHC finally decided to check out this F3 thing and posted for the first time at TR back in May. As most of you can attest to, you easily get hooked. Especially after you realize that the benefits are much further reaching than just keeping your body in better physical shape. Truly is a great brotherhood of guys that encourage all 3 F’s to better ourselves, families, and community. I’m honored to be part of this group and am excited to watch it grow.

I agreed to do my VQ this week as part of BADC Durham AO takeover. We *almost* had the magical 16 PAX to bring everything full circle. With that, we circled up on a chilly October morning and got started.

Warmup

SSH x 16

Good Mornings x 16

Imperial Walkers x 16 (notice a pattern?)

WMH x 16

Arm Circles x 16 (and reverse)

Lap Around Peanut

4 PAX grab a Rock and group mosey to soccer field for ME

The Thang

Given my F3 name, and with basketball season around the corner, YHC felt it would be proper to get all PAX in the spirit. We did a tribute to the old school 4 corner style of ACC basketball. We started warmup drills by doing some suicides (OPEC suggested we go slow, steady, and suffocating like the UVA D). Leg kicks/toe touches to penalty box line and then 16 Malcolm Brogdon’s (aka Bobby Hurley’s or Joel Berry’s) OYO. Then side shuffle to midfield line, 16 more Malcolm Brogdon’s and then side shuffle back to baseline.

Now that we’re ready for the “game”, we counted off into 4 teams (one team of 3). Each team was assigned a team bench. There were 4 exercises listed in each of the 4 corners of field, one for each quarter (yes, I realize that’s NBA not college). Each corner included exercises concentrating on a different muscle group. Each PAX must visit all 4 corners to complete the 1st quarter of game. The catch is one PAX from each team must stay on bench (important to have 6th man off the bench). Bench man did dips while waiting, and later squats. Each PAX would tag in the bench man once they came back from each corner. This also allowed for good strategizing among teams – teamwork wins championships! After PAX from each team had completed all 4 corners, team ran to center circle to claim victory. Plank out until all teams arrive. Rince and repeat for all 4 quarters, however we ran out of time so skipped the 3rd quarter and did a modified 4th quarter. I believe a different team won each quarter. Exercises in corners were as follows (and you guessed it… 16 of each)

1st corner – with rocks – overhead press, Mufasa raise, bicep curls, bend-over rows

2nd corner – jump squats, johnny dramas, jump lunges, pistol squats

3rd corner – carolina dry docks, diamond merkins, makhtar n’diayes, wide grip merkins

4th corner – flutter kicks, J-Lo’s, box cutters, outlaws

Mary (yeah yeah Mary-land UMBC) – still gives me nightmares

16 LBC’s OYO due to time constraints

Name-A-Rama

COT

Some PAX did a scouting trip to Parkwood Elementary on Tuesday to possibly start a new AO in South Durham. Name would be Piranha. Stay tuned…

F3 Churham Gear Store in open, orders must be placed this week!

No prayer requests.

YHC took us out. It was a pleasure to lead this morning fellas! I encourage any other newbies to take the leap and sign up to Q. It is a truly rewarding experience.