11 PAX were ready to go at 0530.

Warm Up

SSH x 24

WMH x 12

IW x 12

Porta John Chinooks x 12

Reverse Porta John Chinooks x 12

The Thang

Mosey to the side of Parkwood Elementary for a round of Balls to the Wall (BTTW). BTTW has become an exercise that YHC feels we should do anytime there is an FNG. It’s an exercise that is kind of a hallmark of F3, and one that you really have no other reason to do, other than at F3. Its an exercise that’s easy to measure how well you’ve progressed in the time you’ve been a part of F3. In honor of FNG Al (later to be named Bundy, because of you know, Al Bundy, but also for his comment that he’s been told he looks like Ted Bundy), we did a 10 count, down the line Ring of Fire.

After a strong showing in BTTW, we moseyed to the baseball field next to the Parkwood Plaza. PAX got into groups of three for a Triple Check. A rotational exercise where PAX one does the People’s Chair, the second planks, while the third acts as a timer with a run of specified distance, all PAX in the three rotate through. Repeato.

Mosey back to Parkwood Elementary’s Basketball Courts for a Jack Jack Web. An excellent exercise that consists of a 1:1:4 ratio of Merkins: Plank Jacks: Overhead Presses. We escalated the JJW up to 10.

Mosey back to startex for Mary.

Mary

Flutter Kicks x 30

Box Cutters x 20

Superman Ring of Fire x 5 Count – YHC commented to the PAX that my 2.1, Ledecky always asks if we did the Superman ROF when she knows I Q’d. The PAX weren’t impressed by Ledecky’s enthusiasm for this exercise.

COT

Durham 2nd F was that night at Pour in Downtown Durham.

RTP 2nd F Lunch was the next day (6/5).

No Prayer Requests.

YHC took us out.

Welcome FNG Bundy. Thank you all for the opportunity to lead. SYITG