What a nice beautiful, cool morning at Duke University. Sweater Vest lead some EC pull-ups in which YHC promptly fartsacked. YHC did make it just on time for the main event where 13 other PAX, including one FNG, were ready for a beatdown.

Warm-Up: All in Cadence

• SSH x25
• Good Mornings x10
• Imperial Walkers x10
• Squats x10
• Merkins x10

The Thang:

YHC lead the group towards the parking deck and the plaza outside of it. First, we bear crawled up a set of steps, completing 5 merkins on each step. We then used the larger set of steps to complete 20 box jumps and 15 dips in cadence. YHC then lead the group inside the deck and down the stairs to the first floor.

PAX partnered up. One partner started with bunny hopping the steps, stopping at each floor to complete 10 merkins. The other partner lead off with 10 merkins on the first floor, and then began the bunny hopping circuit. Unlike their partners, they did not have to complete merkins on the seventh floor. YHC was in the first set of partners, and would like to acknowledge how much Pancake destroyed this evolution.

We then jogged across the top of the deck towards the ramp and made our way down to the second floor. PAX were instructed to reunite with their partners. One partner would backward run up the ramp while their partner completed AMRAP Bobby Hurleys. Once the first partner reached the top of the ramp they began Bobby Hurleys, and their partner at the bottom backward ran to the top. Once together, both partners jogged to the bottom of the next ramp and repeated this evolution until back to the top of the deck. Once all 14 PAX made it to the top, YHC lead them across the deck, and back down the main flight of stairs.

We moseyed over to the long sidewalk adjacent to the Duke track that leads to Wallace Wade. The next evolution would have the PAX broadjump down the sidewalk. After every second light post, PAX stopped to complete a set of 10 merkins. Going to throw some props out there to Juneau who was keeping up with the likes of Dial Up, Coxswain, and Amphibious during this circuit. Overall, the PAX were really crushing it. Still had the majority of the PAX still working through, but YHC called a halt to the proceedings to save some time for mary.

Mary: Exercises in Cadence

• Box Cutters x20
• Heels to Heaven x20
• LBCs x30

COT:

• Not too late to RSVP for the F3 Churham BBQ on November 16th at the Outdoor Education Center at UNC.
• Shake It is celebrating 3 years of F3 this Thursday at the Moose. The Moose will be held at the Devil’s Ridge site. All paces welcome.
• Welcome to The Body. He is a neighbor of Knope, Pancake, and others. He studied political science and is from Minnesota. Why not name him after the most famous politician from Minnesota, Jesse “The Body” Ventura.