YHC signed up for the Spartan Sprint in Fayetteville in September – while YHC is excited about the event and how we have close to 50 PAX signed up, YHC wants to take it serious and avoid burpees and get waayyyyyy better at pull-ups. We are 52 days away at the time of this writing – so YHC’s Q’s are going to have a lot of emphasis on HIIT and move. If you are reading this and haven’t signed up – do it! You can run with me towards the six, we’ll sing in the mud.
8 Pax convened on ReCity Durham to start the day right. 8 men, 5 cars. Mr. Brady has a van and not afraid to clown car with some North Durham brothers! Welcome back out Scrooge Mc Duck and Cherie Berry (buy the shirt here).
Warm Up
SSH
Willie Mays Hayes
Good Morning
Arm Circles
MTN Climbers
Single Count merkins
YHC’s promise to the PAX – we will run away from ReCity, work on pull ups and bear crawl back to ReCity.
The Thang
Run to Pull-Up Bars – 10 min of pull-ups in pairs
2 sets of 5 and then 2 sets of 10
2 sets of Dead hang for 30 seconds and then 2 sets of chin-ups
run to DAP corner to begin the Bear Crawl back home
Bear crawl to end of the Durham Athletic Park parking lot- when you get there: Lunges (20 each leg), 20 Carolina Dry-dock, low squat hold for the six and then 20 WWII’s as a group.
Bear Crawl up the hill to Corporation and Rigsbee intersection – 20 squats, 20 diamond merkins, low squat for the six and then 20 burpees OYO. Tclaps to Shake It on this – that is a lonnnnng uphill crawl that he beasted.
And with that – and the interest of time – YHC audible to run back to ReCity for Mary.
There’s the new goal – Run to the bars for ten min of pull ups, Bear Crawl from home plate to parking lot exit, up Corporation to Rigsbee, try to get a Bear Crawl from Rigsbee to Broadway, then down Broadway. All with sets of 20 legs, 20 arms, and 20 surprise exercises mixed in.
Mary
Flutters x 40
Rosalita x 30
Heels to Heaven x 20
Freddie Mercury x 15
LBC x 20
Announcements
- Spartan Sign up HERE! Lets run together!
- TClaps to Crockett for two years officially with F3. Crockett was at my first post and I love seeing him come out. I love seeing Mr. Brady coach him as well, it get’s me excited for my boys to get older and bring them out. It’s so impressive to see a 13-15 year old post regularly and be a part of the culture and F3 Community.
Prayers
Prayed for YMCA Families affected by yesterday’s chemical spill. Everyone is okay, but for sure a scary thing to happen. This could be a great point for us to talk to friends that are active at the Y about F3 – If the Downtown Y is closed for a another day or so, invite them to post on #BojanglesFridays!
Moleskin
YHC completely forgot to mention this in the gloom, but YHC is working on putting together a North Durham site in the next few months. YHC needs your help – we have plenty of PAX that live above I-85, but YHC would love for the greater Churham network to think about friends and contacts that could use an Emotional Headlock to get out and add to the growing northern movement. The day of the week (this is the tough one) and location (Riverside High School or Hillandale Elementary) are being narrowed down. If you have someone in North Durham or around the Downtown area that would love this – invite them to #DevilsRidge, #Bullpen, and #DuckAndWeave now since they are our furthest north sites.