YHC has had the honor and privilege of serving as the site-Q at Durham’s Premier Friday AO. The Falcon AO was started by F3 Durham OG’s Sawyer and 2-Ply about 6 years ago and had strong turn out of 30 Pax per workout. YHC and Shake-It followed their lead and Loonie joined YHC as Shake-It moved to North Durham. It’s a great site with many options, a great location and a strong history. As the Man-Makers Extra Credit option became a thing, it strengthened the AO even more. YHC and Loonie are excited to pass the torch to Botched and OPEC as the new Site-Qs in the spirit of sharing and continuing leadership development. There was a plan to have the month of April consist of former Site-Q Q’s, but for COVID-19.
We had a solid group of YHC, Botched, OPEC and Sweatervest for four rounds of Man Makers Extra Credit (10 pull ups, 30 LBCs, 200 yard farmer carry, 10 burpees, 1/4 mile run, 200 yard farmer carry back and repeato) which was a “great” way to lead into the main event after 2+ months of missing. Three PAX joined us for the Main Event – 2-Ply, Awesome Baby, and Yurt where YHC took the Pax through some favorite Falcon hits from past Q’s by Loonie, OPEC, MLP, Sweats, and Misery).
Warm-Up
SSH IC x 20
Imperial Walkers IC x 20
Arm Circles little/big, forward/backward IC x 20
Air Squats IC x 20
Harvester IC x 10
Willie Mays Hayes IC x 10
Mountain Climbers IC x 20
Slow Merkins IC x 20
Johnny Dramas IC x 25
The Thang
We moseyed to the traffic circle for a medley of movements from the circle to the top entrance of Garrett Road. Started with travelling burpees to the first speed bump, then 10 travelling merkins to the right, followed by 10 travelling merkins to the left, then at the second speed bump, finish off with a bear crawl to the traffic arm – when there, plank or pick up the six.
Mosey to the back entrance of the parking lot, starting where the parking space lines begin for OPEC’s TradeMark Jack Ass Merkins. We did one to start, then 2 at the 4th line, 4 at the 8th line, and 8 at the 16th line….then mosey to the guard rail for three rounds of the following –
10 slow dips
10 slow derkins
10 slow tuck jumps
Gorilla walk to the random traffic cones, then crawl bear to the random tire that was left by the sponsorship signs.
Needed to get a sprint in, so we sprinted to the traffic arm at the Garrett Road Parking Arm, then moseyed back to the traffic circle. We planked for a waterfall merkin ring of fire…YHC started at high plank and dropped down to a low plank hold, then the Pax to the left dropped down, then the next, then the next, then the next, until back to YHC, then when YHC went up, the Pax to the right went up and so on. We got 5 merkins in, then headed back to startex for Mary.
Mary
LBC IC x 20
Flutter Kicks IC x 50
Heels to Heaven IC x 20
COT
It was good to be back with the Pax in the gloom. Grateful for the brotherhood, encouragement and inspiration…and a tough work out – the Q-Adrenaline was in full effect after the 2+ month lay off. I’ve enjoyed serving the Churham Pax and maintaining the Falcon as Friday’s premier AO. I loved collaborating with Shake-It & Loonie and very excited for Botched and OPEC to continue to set the standard.
Aye!
Boucher