Over a nice leisurely weekend, YHC though he’d check in to see who had the Q for #theeagle, his usual Monday Post. When he saw the Q-sheet was blank, he jumped at the chance to step in, as it had been several months since YHC had had a chance to Q at Creekside. This AO has been the site of YHC’s first post in F3, as well as his VQ, so it has always held a special place in his heart

An intrepid 11 PAX gathered in the gloom to start their Mondays off right

Warm-Up

• SSH x30
• WMH x10
• Hillbilly x10
• LBAC x12/Reverse x12
• Mountain Climber x10

Thang

Mosey to the Loading Dock, and partner up.

• First set – Partner 1 does 5 Box Jumps while Partner 2 does 5 Merkins; Flip Flop and repeat
• Set 2 – same but 10 Box Jumps/10 Merkins
• Set 3 – same but 15 Box Jumps/15 Merkins
• Set 4 – same but 20 Box Jumps/20 Merkins
• Back Down the Mountain – 15 Box Jumps/15 Merkins
• 10 Box Jumps/10 Merkins
• 5 Box Jumps/5 Merkins

Recovery Mosey to the Back parking lot for YHC to explain the next exercise. It has been Summer Swim League season for YHC has his 2.0s, and the Medley Relay inspired YHC here. Four lengths, four different exercises; Of course, there has to be a flip turn each time you turn around, which was represented by Burpees. This was an Individual Medley, so each PAX did all four lengths themselves. This is what it looked like

• 1st Individual Medley: 2 islands long
• Backward run down, 5 Burpees for “flip turn”
• Standing Broad Jump back, 5 Burpees for “flip turn”
• Duck walk down, 5 Burpees for “flip turn”
• Sprint through “the wall” (no Burpees at the end)

• 2nd Individual Medley; Short Course – 1 island
• Crawl Bear down, 3 Burpee “flip turn”
• Traveling Burpees back, 3 Burpee “flip turn”
• Frog Leap down, 3 Burpee “flip turn”
• Bear Crawl through “the wall” (no Burpees at then end)

Next, another recovery Mosey down the drop off line, until there were 4 street lights to go.

PAX worked on explosiveness and power

• Sprint start and cruise through to next street light, followed by 20 Carolina Dry Docks
• Backward run to next street light, followed by 20 Carolina Dry Docks
• Sprint start and cruise through to next street light, followed by 20 Carolina Dry Docks
• Backward Run to the top of the hill/the street, followed by 20 Carolina Dry Docks

Mosey back to the front of the school and find some wall

• Alternating sets of IC Dips and Urkins: 15/10/5

Mosey back to Startex for Mary

• Flutter Kick x30
• Freddie Mercury x30
• Alternating Shoulder Taps x30
• Ring of Fire – everyone alternates high plank/low plank; each man counts 10; once around

Announcements

YHC and Bellhop are excited to be Site Co-Qs for #RomperRoom, a new Family Friendly Saturday AO. This will take place immediately after #TBL, at the same site, on alternating Saturdays. Will be coordinated with #SunnySide so there is a Family Friendly AO each Saturday. Details coming to Slack soon

Prayer Requests

for all those traveling, especially the parents and kids in the South Durham Little League. For Band Camp’s aunt, dealing with a new cancer diagnosis, and for all those who are sick.

Ocho took us out. Thanks as always for the opportunity to lead.

SYITG!