F3 Churham 9th Anniversary

September 21, 2022

WHEN: 09/21/2022

QIC: Spooky

PAX: Adolphus, Coco, Golden Boy, Aldi, Prancinghorse, Vice, Fudge, Wile E., Bogey, Yurt, Homegrown Berry, William, Te’o, Smile Box, Elwood, Zook, Thunderstruck, Uzi, Subprime, Spam, Oh-Shag-Hennessy, Mueller, Champ, Zika, Deepdish, Ocho, Banana Slug, Shark Tank, Pookie, FatTire, Dogwood, Maraschino (fka sprinkles), Puddles, Lightweight, flapjack, Footjoy, Count Chocula, Coach K, Foodlion, Boucher, Barksdale, Red October, OPEC, Botched, Cousin Vinny, MLP, Bump Draft, Spooky

ME HEADCOUNT: 51

EC HEADCOUNT: 14

COFFETERIA HEADCOUNT: 40

Rameses

It was a beautiful morning for a F3 Churham Anniversary. Today marked nine (9) years of Fitness, Fellowship and Faith in Chapel Hill, Durham, Hillsborough, and Pittsboro – collectively referred to as F3 Churham.

14 pax arrived for EC (5K running and kettlebell workouts). 51 total pax arrived for the ME.

YHC tried to remember a few of the activities from the 1st F3 Churham Anniversary which included:

Partner Jacob’s ladder on Tar Heel Warrior Mountain. Squats at the bottom gate and burpees at the top (9,8,7… for each partner).
Buddy carry up Tar Heel Warrior Mountain. Switch half-way.
Bear crawl w/merkins in the parking lot

Consulting with Adolphus revealed that the first ever Jacob’s ladder at Rameses was performed in a short hill leading up to the church. And buddy-carry has become unpopular so YHC had to improvise. Now to the real workout:

Warm-up

Acknowledgement of the founding fathers for F3 Chapel Hill. T-claps to Adolphus and Coco.

SSH IC x 20

Slow squats x 10

Slow merkins x 10

Arm Circles IC x 10 each way.

The Thang

Split into three groups. Group 1 led by Adolphus and Boucher. Group 2 led by Coco and Subprime. Group 3 led by YHC. Rotate between three workout zones:

1. Road/Hill near Church. Partner up to perform a two-man Jacob’s ladder. Partner 1 AMRAP squats at bottom while partner 2 sprints to the top for burpees (start at 5,4,3…). then run back to partner 1 and switch roles. EACH partner does 5, then 4, etc.

2. Field of Dreams. Lunge-walk with shoulder presses down the field, then crab-walk back to start.

3. Main parking lot. Bear crawl IC together around the entire lot in a circle. Leader calls out 2-4 merkins at random intervals.

Thang 2 – Circle of “Snowball”

Circle up in the main parking lot (everyone).

Pax join a “snowball” of AMRAP LBCs/Flutter kicks when we call the year they joined F3. Starting with 2013 and continuing to 2022 where all pax are now in the middle performing flutter kicks. Finish with Flutter kick IC x 20 for good measure.

Mary

Circle up in the main parking lot.

YHC starts a Mary exercise and when finished calls out a pax. Pax must run to the center and start a new Mary exercise in 5 seconds or else we do burpees. This continues with the pax calling out a new pax whenever finished with movement.

Heels to heaven IC x 10

Peter Parker – Parker Peter’s IC x 10

Flutter kicks IC x 10

Box cutters IC x 10

Nolan Ryan’s IC x 10 each side

J-Lo’s IC x 10

COT

Thank you all for the opportunity to lead the F3 Churham Anniversary. F3 has changed my life for the better. The community that we have formed is impressive and invaluable. Without Adolphus and Coco having pushed F3 in Chapel Hill, I would be stuck in my garage gym without the strong brotherhood that I appreciate today.

Let’s all go out and help others discover F3 so they may experience the Fitness, Fellowship and Faith within our brotherhood.