11 PAX braved the drizzle and sought to cap the work-week with some good old-fashioned Falcon fun this AM. We would end up having a little bit of old with some new, and even though he has not Qd there in some time, YHC has Qd Falcon probably more than any AO, and as such, considers the Falcon a home matchup. And with the home unis on – a blue raincoat, of course – I meant business, and if you are hoping for an easy Q on home turf, don’t hold your breath.

Why? Because holding your breath makes everything harder. If you had shown up today, you’d have a good understanding as to why. We had a few heavy hitters in attendance, a nice age spread, and really 11 guys who just got after it! That’s what F3 is all about. I can be pretty critical of my Qs, but one measure of success for me is when I see all PAX going all out for the entire duration. I saw that today, so I’ll take the home W and guys, do I need to apologize or do you need to thank me for taking your breath away? You decide. Go time!

BTTW max hold, then straight into 10 manmakers, 20 merkins, bear crawl halfway around the loop, crawl bear the rest.

To the bottom of the hill. Walking lunge to the circle, then 10 alternating jump lunges each side, 10 jump squats. Backwards lunge to the top of the hill, 10 more jump lunges and 10 jump squats. Mosey back to the bottom of the hill.

Time for hypoxia. 15 second plank and breath hold, then sprint to the circle, 15 second breath hold, then sprint to the top of the hill, 15 second breath hold.

Run as fast as possible around the soccer field, down around the parking lot and back to the starting point. 10 burpees.

Start with 15 second breath hold, 5 burpees; then sprint to the circle, 10 second breath hold, 5 burpees; then to the top of the hill, 5 second breath hold, 5 burpees.

Back for Mary: 20 WWIIs and then some long crunch holds, alternating between 45 degrees and 10 degrees above the ground.

CoT: Wolf tomorrow at 7am in Hillsborough. Welcome to the new 1st F Qs and 2nd F Qs.