3 PAX got warm with an EC 5K and 14 PAX enjoyed a HOP friendly ME courtesy of YHC. The partner theme has been in my head recently so I kept it going today with some variation for good measure. Let’s get to work..

Warmup:

• SSH IC x20
• Imperial Walkers IC x10
• Willie Mays Hayes IC x10
• Good mornings IC x10
• Slow Merkins IC x20 
• Mosey around the church to the steel pile – pick your partner on the way there – size DOES matter

The Thang:

• One partner grab some steel and all PAX circle up for a quick rundown of the plan
• 10 Burpees OYO for no particular reason whatsoever
• Head to the bottom of the big parking lot with partner and get ready for some DORA action
• Phase 1: DORA part 1
  • Partner 1 sprints to the top of the hill 5 burpees OYO and back, partner 2 does exercise until Partner 1 returns
  • Team Goal: 100 Carolina Dry Docks, 100 Curls
  • Most Teams were able to get at least 2 rounds in, on their way to completing the DORA
• Phase 2: DORA part 2
  • Same as before – Partner 1 sprints to the top of the hill 5 Burpees OYO and back, partner 2 does exercise until Partner 1 returns
  • Team Goal: 100 Goblet Squats, 100 OH Press
  • Most Teams were able to get at least 2 rounds in, on their way to completing the DORA
• Phase 3: Partner carry – drop steel
  • Partner 1 puts Partner 2 on his back and carries partner halfway up the hill, switch and finish at the top of the hill – mosey back to the bottom to grab your steel
• Return steel to pile, but wait, Surprise! We’re not done yet! All the PAX were very excited to see what was next.
• Surprise Phase 4:  Return of the Jackass Merkin-Bear crawl to Crawl bear (we seriously need to come up with a better name for this…)
  • YHC explains the JAM Bear crawl & crawl bear to the PAX
    • All PAX do a JAM then bear crawl 4 steps, JAM, 4 steps, JAM, etc. all the way to the top of the parking lot
    • When you get to the top of the parking lot, crawl bear back down
  • No surprise at all, this was TOUGH. But the PAX soldiered on and finished with time to spare
• Feeling all the feels, the PAX headed back to start for some Mary

Mary:

• Flutter kicks IC x25
• Box cutters IC x30

Announcements:

• The Bull is on October 26th – It will likely start around 6 and run for 3-4 hours – mark your calendars!
• F3 Churham celebrates our 6th year anniversary today at Rameses!

COT:

YHC couldn’t help but share with the PAX his intense gratitude for F3 and the incredible impact this group has had on my life. I feel a renewed purpose and confidence that had been missing for some time. Thank you all for welcoming me into this group almost 2 years ago, and for setting such a good example to strive for everyday.

SYITG

OPEC