YHC’s first Q at the big dance! A dozen PAX showed for the fun, including Wolverine who was visiting from Charlottesville. Way too cool of an F3 name! Time to Dance …

Warm up

SSH x 25
Imperial Walker x 20
Little baby arm circles, Reverse
Willie Mays Hays x 10
Slow Merkins x 10

The Thang

Fellowship jog to the tennis courts
First Up: Run along lines of tennis court – backwards, sideways and forward across all four tennis courts. When you reach the end, 5 burpees and slide it on back. 10 burpees at the end.

Next:
BOMBS around the tennis court with exercise at each corner- Burpees, Overhead Claps, Merkins, Big Boys (subbed WWI) , Squats
Round 1: 5/10/15/20/25
Round 2: 10/20/30/40/50

Followed by
Suicides – 5 burpees at each line on the way out, 5

Partner Carry Suicides
Pick a partner, size matters. Partner 1 carries on the way out, Partner 2 carries back. Suicides, every line!

Brief jog to parking lot near tennis court. Find your partner back

Partner 1 People’s Chair while partner 2 backwards runs out and forward runs back.
Rotate
Repeat with balls to the wall.

Mary

Russian Hammer x 20
Heels to Heaven x 20
Box cutters x 20
Flutter Kicks x 20
Merkin ring of fire (each PAX x5)

Announcements:
Shake It and Ito run on Sunday. 22 mile run on ATT trail ending at Mellow Mushroom in downtown Durham. Join them for all, or part of the run.
Bull is in October
Order your F3 Durham shirts now!

Misery took us out