9 PAX posted in the humid gloom for a Thursday beatdown from YHC. The main thing I wanted to do today was to give the PAX a ready made Q in the event that they are called in for a last-minute Q and don’t know what to do. I told them that nothing was planned today and I would just be making it up as I go. Being able to read your group and audible is an important aspect of Qing. I also worked on counting exercises and made sure that everyone had a chance to count out a set or two. Finally, I taught them the most important lesson in F3…Don’t let Cardiac do the 10 count. He will do it way too fast every time, on purpose.

Warm-Up:
SSH x 20
Windmills x 10
Harvesters x 10
Arm Circles x 20

Mosey up to the beautiful Durham Parks and Rec turf soccer field.

The Thang: Escalator.
This is a nice last-minute Q for a PAX to unleash on the group. It doesn’t require any planning ahead. I usually think of the next exercise as we are running to the next station.

The PAX ran around the periphery of the field to each goal box. At the box, they did the exercises called out by YHC.

Set 1:
SSH x 20

Set 2:
SSH x 10
Merkins x 20

Set 3:
SSH x 10
Merkins x 10
Air Squats x 20

Set 4:
SSH x 10
Merkins x 10
Air Squats x 10
Carolina Dry Docks x 20

Set 5:
SSH x 10
Merkins x 10
Air Squats x 10
Carolina Dry Docks x 10
WWII situps x 20
18 yard Bear Crawl
Burpees x 20

Set 6:
SSH x 10
Merkins x 10
Air Squats x 10
Carolina Dry Docks x 10
WWII situps x 10
36 yard Bear Crawl

Set 7:
SSH x 10
Merkins x 10
Air Squats x 10
Carolina Dry Docks x 10
WWII situps x 10
18 yard Bear Crawl
Burpees x 20

After that, YHC decided to audible and do something different. Mosey down to the playground. PAX lined up in plank position in front of the pull up bar. One PAX would do pull-ups and the rest of the PAX called out alternating exercises with a 10 count. In all, each PAX did 25 pull-ups (x10, x10, x5)

High Plank x 10
Low Plank x 10
Repeated until everyone had counted

Right arm high plank x 10
Regular plank x 10
Left arm high plank x 10
Repeated until everyone had counted

Flutter kicks x 10
LBCs x 10
Repeated until everyone had counted

6 inch leg raises
High leg raises
Repeated until everyone had counted twice and the pull-ups were finished. This got a bit brutal at the end.

COT

Moleskin:
We had prayers for a friend, Lauren, who had recently died.
We had thankful prayers for a child, Ethan whose stage 4 cancer was in remission.
We had prayers for parents who were going through some things.

Welcome FNG, Puffer. He claimed to be a Hootie and the Blowfish fan. He liked the name “Hootie” so that was out. A Blowfish is kind of like a puffer fish, hence “Puffer.” Welcome and wear your mantle proudly.

I heard that Malware was new this week and had posted every day so far. Beastmode.

We really should get the word out to advertise Tobacco Road. It is a great location. Please headlock your friends and F3ers to come on out.