Pre Nor’easter pull-up sprint and burpee storm at the Falcon

October 27, 2018

WHEN: 10/26/2018
QIC: Boucher
PAX: Assisi, Awesome Baby!, Barksdale, Botched, Cooter, Driftwood, My Little Pony, Non Fun, Odin (F3 Phoenix), Peach, Pedialyte, Saw Tooth, Two Face

YHC has gotten into the rhythm of ManMakers EC at The Falcon. For a long time, YHC observed in horror/jealousy, those inspiring men who showed up and completed as many as three rounds of ManMakers PRIOR to the Main Event. What in CSUAP tarnation are these guys thinking?! YHC had similar feelings towards the Lone Pine (that Appomattox and Kitten have so stalwartly committed to), and now the EC Murph at Kenan that Adolphus and Subprime are setting the standard for and now the rucking insanity that Sweats and others are helping cultivate opportunities for to continue to challenge mind, body and soul. Inspiration abounds in this Churham Community in a very concentrated way and YHC remains aware and grateful.

In attempting to be a dutiful Co-Site-Q in the standard that 2-Ply, Sawyer, and Shake-It set, YHC thew out the slack-siren call with a promotion of the Wonderful (terrible) conditions that would present themselves on a lovely (terrible) fall morning – Nor’Easter approaching (rain, wind, etc.), near freezing temperatures, burpees, sprints and pull-ups.

3 other PAX answered the ManMaker EC call with Peach leading the way, MLP doing the ManMakers EC with a weighted ruck on and Botched who has become an accountability partner (and gracious consultant for wound care) for YHC’s.

14 Pax were ready for the warm up as we welcomed Odin, a visitor from F3-Phoenix, who was in town for a wedding in Mt. Airy and we were off…

Warm up
SSH IC x 20
IW IC x 20
Hill Billy IC x 20
Arm circle IC x 20 (small and big, forward and backward)
Moroccan night club IC x 20 (small and big, forward and backward)
Good morning (slow IC) x 10
Mountain climbers IC x 20
Slow merkins IC x 20
Johnny Dramas IC x 40
5 burpees
Johnny dramas IC x 20
5 burpees

The Thang

During  a recent Falcon 2-Play Q, we traveled through the Woodcroft Shopping Center and YHC eyed the “pull up” bars with a longing in the spirit referenced above…YHC led the Pax on a mosey to the Woodcroft Shopping Center for a team oriented Circuit Station Rotation…

The PAX sprinted around the parking lot, plank in finish order, count off by 4 to make up “even” teams.

The teams were then assigned to start at one of 4 different stations and would rotate through the 4 different stations.

Station 1 – as a team, complete a cumulative number of pull-ups (10 x the number of Pax in each group (e.g., 40 for group of 4, 30 for group of 3).

Station 2 – sprint to end of parking row and plank until the group in front finishes their work out

Station 3 – as a team, complete a cumulative number of rotating exercises (burpees, donkey kicks, carolina dry docks, wide grip merkins, burpees) to challenge the group to support each other.

YHC has found that the nature of these smaller groups allow for clearer encouragement, mumble chatter, and fellowship that some of the bigger group workouts don’t.  YHC was very impressed with the effort and attitude put forth by Saw Tooth (T-Claps to Driftwood!) throughout.

We finished the ME by having all the PAX finish at the end of the parking row for 5 more cadence count burpees and mosey back to the launch point.

The Pax circled up for a low squat hold 5 burpee ring of fire.

We finished with a flourish of flutter kicks IC x 50.

COT
Prayers to fellow Falcon Co-Site Q Loonie and his Dad as he recovers from surgery in Canada.

New Tuesday morning 5:30-6:15 Boot Camp Style AO in South Durham at Parkwood Elementary School.  Info should be on the F3 Churham website soon. Come out early to support this new AO.

Early voting for the November 6 election is still open. This is an off-year election and turnout is expected to be low, but there are some very important races and constitutional questions on the ballot. We hope that you’ll all join in exercising a right that many have fought and died for, and many more around the world still do not enjoy.

You can check your registration and see your sample ballot here (if you’re not registered you can do so on-site and vote during Early Voting, but not on Election Day): https://vt.ncsbe.gov/RegLkup/

Early voting info for Orange Co. is here:

http://www.orangecountync.gov/DocumentCenter/View/4528/2018-November-One-Stop-Schedule?bidId=

Durham: https://www.dconc.gov/home/showdocument?id=26112

Chatham- http://www.chathamnc.org/home/showdocument?id=41689

Nonpartisan info on candidates and constitutional amendments is available here: http://c3.thevoterguide.org/v/ncvg18/m/build.do

Thanks for the continued inspiration!

Aye!

Boucher