YHC recalled one of 1st workouts back in late March that included hills and coupons.  Today the PAX and YHC attempted to recreate an awesome workout that Coco led that day.

Warmup

Jog down W Forest Hills Blvd.(the street across from the parking lot) stop half way circle up for:

20 SSH IC

10 GM IC

10 WM IC

10 WMH IC

10 slow count merkins

fellowship jog around the loop back to the parking lot to get all of the coupons

The Thang

Mosey over to covered area for some arm work

15 dips SC

15 derkins

15 erkins

Repeato

We the moseyed to a street and hill that YHC thought existed but soon found out he wasn’t on the right street or made the wrong turn. Either way those carrying coupons had to go a little futher than expected but we found a hill

PAX split into groups of 4-5, 1 pax in each group would carry coupon run half way up hill complete:

Burpees x5

Squat jumps x5

LBC x5

jump lunge x5 each leg

Merkins x5

run to next light pole repeat all 5 exercises same amount of reps, run back to half way point REPEAT, run to the bottom REPEAT, YHC had aspirations of completing 4 cycles but because of time we got 2.5 done before it was time to head back.

COT

1st week of December F3 Churham workouts will focus on form

OBT original founding father of F3 will be speaking at the DBAP in the PNC suite on 12/4. There are also talks that he will be at Devil’s Ridge that morning

YHC is thankful to the members of F3 on this week of Thanksgiving. Enjoy your friends and family and be safe to all those traveling on this Holiday.