YHC warmed up some Mexican leftovers the night before this Q and scoured the Exicon online at F3Nation.com for new exercises.  YHC was not disappointed and quickly jotted down some notes. Now prepared with a Weinke and a full stomach for The Rock!

The Warmup

The Pax moseyed down to the trusty traffic circle. Mumble chatter was in full force, commenting on the recently mowed (aka within the last 3 weeks) circle and we also were thrilled to welcome an FNG-more on that later. The mood would continue upbeat as YHC stated the theme today would be all new exercises. There was a sigh of relief from the Pax as they knew this meant there would not be a Nickelback playlist Q as they experienced just two week prior. Read about that fun here. Back to the story at hand though.

• Annie- 10x right hand, 10x left hand (washing the floor is hard work, even pretending!)
• Febreze- 2:10 ratio of big bor situps and air presses to 6:30
• Goofballs- 10x and we looked awesome

The Thang

YHC “played” a mental trick on the Pax by stating we were going to the field-wrong! YHC then remembered we had a field to tackle first so we went there instead!

• Bernie Sanders Burpees- run up hill backwards, 5 burpees at the top, run down backwards, 5 burpees at the bottom repeat until 50 burpees achieved
• Plank hold- YHC ran back to the flag to pick up the lantern while the pax finished and held plank, the legs were very shaky during this run

We moseyed to the field traversing hills and arrived at the soccer goal. The Pax partnered up for some “Catch Me if You Can”

• Partner 1 started reverse running towards the far goal while Partner 2 raced to catch him if he could…that catch was partner 2 needed to complete 10 diamond merkins before running. The Pax held a perfect squat position until pairs had arrived at the far goal. Flap jack and repeato.
• For round two we changed out the diamond merkins for some wide grip merkins. Flap jack and repeato.

We then split the field in half with the trusty lantern beaming through the gloom for a modified “Corner to Corner.” The pax lined up in anticipation as we completed the following:

• Sprint to lantern, plank hold for a 5 count down the line
• Sprint to far goal, plank hold for a 5 count down the line changing it up from regular/left arm/right arm high
• Sprint to lantern, plank hold 5 count down the line
• Sprint to original goal, plank hold down the line

To leverage the lantern experience further the Pax circled around it for some “Hey Watch This!” fun. YHC exampled that this exercise was naturally when one Pax member shouted out, “hey watch ‘iss” in their best country accent, and did a ridiculous exercise that they remaining Pax attempted one by one while the others stayed in perfect plank position. Here is the inspiration we had at The Rock before moving on:

• Good Morning Abby- laying back and then standing up but with out using any hands/arms  (YHC inspiration/what he say on the Exicon in preparation for this moment)
• Flying Planks- in the plank position then suspending your body in midair looking like Superman and bracing yourself for impact before you lose a tooth (Nubbin’s inspiration)
• Head balance- think Carolina Dry Docks but resting on your head, no hands, and holding the position for 5 count (Pusher)

It was time to moseyt back to home base so the Pax completed a Ricky Bobby (Indian Run) to the flag while carefully passing the lantern back down to the line and sprinting up with it.

Mary

We completed the Pax inspired exercises at the start of Mary with:

• Slow Freddy Mercuries (Buffay)
• Spiderman Merkins (FNG …to be named shortly)
• Blistex did something so painful YHC elected not to include it here (it may also escape my immediate memory:)
• Gas Pumps (YHC)
• LBFCs (YHC)

COT

• Welcome FNG Muzungu! Thanks to his stories of traveling Africa and Nubbin’s impressive Swahili knowledge, this is how we got to where we got. Sounds like “muh-zun-gooo” according to the very informative Urban Dictionary
• Announcements: The Bull, the Big Brother/Sister bowling event, and  Soapbox Durham competition all happening this Saturday
• Prayers: Crop Duster’s wife as she wasin labor for their first 2.0! Robbins family, child currently in the NICU.

Moleskin

Greet to be back with the Hillsborough pax after an extended Easter/Spring Break travels. The “Bernie” hill was a wake-up call and the Pax kept good spirits throughout and a great sense of humor during the “Hey Look at This” experiment. The sprints kept us honest and I sense we gained a new core member to the Northern Province in Muzungu!

-Nickelbacl