With the “Big Game” coming up Saturday (UNC at Duke in Football), YHC thought it would be fun to bring a little Gridiron Theme to The Falcon. After 5 Pax completed 3 rounds of ManMakers EC, Cousin It from F3 Greenville joined us as he was in town for a youth basketball tournament.
Warm Up
SSH IC x 20
Imperial Walker IC x 20
Arm Circles + Chinooks forwards and backwards IC x 20
Windmills IC x 10
Mountain Climbers IC x 20
Johnny Dramas IC x 50
Fellowship run down Garrett Rd and circle back through the parking lot, Frankenstein along the back stretch and bear crawl up to the circle and plank.
The Thang
Mosey to the parking lot near the tennis courts and line up in football formation where the Pax would rotate through the following stations doing AMRAP
12 Pax=
1 DB (Backwards Run to end of the parking lot and sprint back serve as the timer)
2 WR (Run with DB t end of parking lot and sprint back)
3 Left Tight End – T-Merkins
4 Left Tackle – Burpees
5 Guard – Upright Chest press with weighted ruck
6 Center – Kettle Bell Swings
7 Right Guard – Sumo Squats with weighted bucket
8 Right Tackle – Burpees
9 Right Tight End – Upright Row
10 – Full Back – Curls
11 – RB – Star Jumps
12 – QB – Low Plank Hold arms up
The Pax were able to complete three complete circuits.
Sprint full field, then Mosey back to the cars for…
Mary
Only had time for Boucher staple Heels to Heaven IC x 20
COT
Let’s support Harbaugh and his efforts with the WWII Veterans to Normandy.
Let’s support Soybean and his efforts with Durham Urban Ministry –
*Help 150 of Our Homeless Neighbors in Need: Donate Belts and Backpacks!*
Urban Ministries of Durham has reached out to F3, asking us to mobilize a 3rd F initiative on behalf of the homeless in our community. Specifically, they need 150 Belts and Backpacks by November 30 to give away as Christmas gifts. There are 3 easy ways to pitch in:
*1) Contribute Cash:* Give on our GoFundMe site: https://www.gofundme.com/f3-belts-backpacks-drive — $10 buys a belt, $15 buys a backpack. We’ll use every dime to purchase belts and backpacks on your behalf in partnership with Urban Ministries.
*2) Buy on Amazon:* We’ve got a curated Wish List where you can pick an item (or two) and send directly to Urban Ministries’ volunteer coordinator — http://a.co/aX5fLIb — Please use the following shipping address: Gin Jackson (Attn: F3 Belts and Backpacks), 233 Landsbury Drive, Durham, NC 27707
*3) Donate Your Used Belts and Backpacks:* You’ve shed some pounds or graduated to a rucksack. If you got ’em, we’ll take ’em. Tell us what you ‘re donating here: http://bit.ly/umdbeltsbackpacks
It was amazing how quickly y’all rose to the occasion when the hurricanes struck. Let’s rise up again and support some folks who struggle on our streets every day. Thank you, men.
P.S. You can learn more about Urban Ministries and their holiday initiative here: http://umdurham.org/donate/holidays.html
Prayers and encouragement to all doing the Raleigh HTL, especially our Churham Brothers.
Aye!
Boucher