The weather was prime for the gloom at 53 degrees as 9 pax rolled into EC.  YHC came with the plan to introduce helen, one of yhc’s favorite gym workouts when he’s oyo.  Helen is a 800m run, 21 1.5 pood kb swings and 12 pull ups, either a set # of rounds for time or amrap in a set time period.  For those wondering a pood is a Russian unit of measurement used for kettlebells and heard in the world of crossfit.  It is approximately 16.38 kilograms. A kilogram is 2.2 pounds. So one pood is 36.11 lbs and 1.5 is 54.16 lbs.  We had an a impressive collection of bells this morning and coco was all smiles in the middle of them.  After 4+ rounds EC was a wrap and we headed over to the ME.

22 pax gathered in a blacked out parking lot on science drive fired up and ready to hit it hard.  It was one of those mornings where the energy was high and the pax were carrying a sense of pride much of it likely coming from f3 churham’s participation in the tar heel 10 miler speed for need that many pax supported.  Check out the video and if this isn’t moving I don’t know what is, https://youtu.be/0je-0dcJaRo.  I love these mornings.  Here’s how it all went down:

Warm up: seal jacks x 30 | arm circles forward and reverse x 20 | mountain climbers x 30 | slow merkins x 25

Part I: the mile

• 400m followed by 25 narrow position merkins
• 800m followed by 25 regular merkins
• 400m followed by 25 wide position merkins

with the pax breathing heavy and mumble chatter low we headed over to cameron indoor.

Part II: jacobs ladder and the mean bunny

• ladder started with 12 box jumps and 1 derkin and we worked our way down and up until we hit 1 box jump and 12 derkins; the mean bunny came out when we were traveling across the courtyard between walls after each set of jumps and derkins…..back and forth, back and forth bunny hopping.  This felt mean and relentless but all were up for the challenge.  At the end it was 78 box jumps, 78 derkins and 23 legs of bunny hops.

Part III: mary outside of cameron

• flutter kicks courtesy of bushwood x 50
• hello dolly courtesy of bushwood x 50
• lbc’s x 15

Times up and we mosey back to where we began of CoT.

Announcements / Prayer Requests

solid and inspirational work by the pax involved in speed for need, thanks to all involved

2nd f lunch this Wednesday April 25th at noon at Elmo’s on Ninth Street in Durham – rumor has it funny $$$ has the tab!

Pray for:

• a speedy recovery for our brother pennyworth who re-injured his hand and has a 2.0 coming any day
• men in our community who want to be a part of f3 but our having trouble making the leap to try it out.

Always an honor to lead – thank you!