If the PAX were like YHC, they were starting to feel a little stir crazy with the wintry weather inhibiting their early morning F3 fix. First time out this week and 2 months since last Q, felt a little rusty at moving and leading, but the PAX are always gracious and pitch in where needed. On this Thursday morning at Bullpen, 9 PAX pulled into the ReCity parking lot as 5:30 tick-tocked us into action. Hat tip to Chum for the inspiration on today’s project and welcome to FNG Dish, invited out by Justice.

WARM UP
Chinooks x 10 IC
Good Mornings x 10 IC (with a Knope Clap)
Windmills x 10 IC
WMH x 10 IC

Mosey to Circle across from Farmer’s Market
Out of abundance of caution, PAX were instructed to Bear Crawl down the hill. SalPal found some ice, but adjusted quickly. (After all, he is the Bear Crawl King)

Mosey to New Parking Deck

THE THANG
YHC experienced an ‘escalating escalator’ at an AO recently and elected to follow suit. It looked a little something like this:
Johnny Dramas x 10 IC
     Backwards run up the ramp
JDs again, Add Tuck Jumps x 15 SC
     Backwards run up the ramp
Add Front Lunges x 20 (10 each leg)
     Backwards run up the ramp
Add Low Slow Squats x 25 IC
     Backwards run up the ramp
Add Mountain Climbers x 30 IC

What goes up must come down…but for the sake of time, no escalator. Just one exercise at a time.

Burpees x 10 IC
     Run down ramp
Dry Docks x 15 IC
     Run down ramp
Parker Peter x 20 IC
     Run down ramp
Slow Merkins x 25 IC
     Run down ramp
LBCs x 30 IC

MARY
Superman aka “Sky Divers” (hand-holding instigated by Justice) Ring of Fire x 10 per PAX
Russian Hammers x 30 IC

Mosey to New Parking Deck

ANNOUNCEMENTS
Lots of 2nd F events coming up:
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

PRAYER
SalPal has a big lunch date with future father-in-law (prayers for safety + success)
Soybean’s ‘Grandma Johnson’ in hospice (prayers for comfort + encouragement)