There were many firsts in today”s post. Our first co-Q, birthday post, music soundtrack, tree fort burpees, and our first Friday without thunder and lightning!

Warm-up

It was a beautiful morning. Clear skies and perfect temperature. The Pax started rolling in at 5:20 and by 5:30 we were at 16. Hillsborough AO is starting out strong! Some Pax also came walking in from the woods adding to the mystique of the moment. It was time to kick this party off, a party some may not have been expecting.
YHC then announced it was 3DoorsDown”s birthday. Naturally, the wireless speaker made its first appearance in the middle of the circle. And you got it, a classic 3 Doors Down song started playing “Wish You Were Here.” YHC selected it for its gentle building ballad and surging strings to provide a proper warm-up tune. Honestly, YHC was impressed 3DoorsDown made it out to Hillsborough so while the “Without You” song tugged at the tear ducts there were no tears shed as the F3 member 3DoorsDown posted! We then got busy.

• Good Mornings (10x)
• Overhead Claps (10x)
• Front Claps (10x)
• Toe Raises (10x)

It was time to really start the birthday celebration and up the music quality. The next song on the playlist was “Birthday” by the Beatles with some appropriate exercises.
Verse 1

• Plank hold
• Merkin when “birthday” was uttered

Chorus/Verses 2-3

• SSHS
• Burpee on “birthday”

The Thang

Mozy to “Puebla” (the black balls at Riverwalk entrance) and counted off in pairs.

• 1s Squats
• 2s bear crawls and sprint back (flapjack)
• 1s Monkey Humpers
• 2s bear crawls and spring back (flapjack)

The Pax then headed down the Riverwalk trail to new territory. Naturally this meant some “Duck & Weaves”

• Pax fell into one line and duck walked
• Last man weaved in between the pax until reaching the front and continued duck walking
• Go until reaching the tree fort aka Stickwork

The Pax divided up into teams of 4 and stood in front of an entrance of the Stickwork. What happened next looked good on paper and we tried with gusto to make it look awesome in person.

• Defensive slides around Stickwork
• Group 1 goes into the center of the fort and completes 10 burpees then exits the tree fort to join the defensive slides
• Group 2-4 then take turn until all Pax members complete one set of burpees in the center of the fort
• 5 burpees in cadence because why not
• Spring back to Puebla!

Avalanche then takes over as co-Q!

• Partner Atlas Merkins on the iconic Atlas Balls near the boardwalk (10x)
• Tuck Jumps (10x)
• Two Hand Touch Jump Squats (10x)
• Repeato!
• This time substitute Burpees for Tuck Jumps and Knee/V- ups for Jump Squats.

Mosey to the bottom of the parking deck for an Avalanche beatdown.

• Partner Wheelbarrow up first ramp and Squats IC until all PAX arrives
• Backwards run up next ramp
• Crawl Bear up next ramp and Squats IC at top
• Backwards run several levels to the very top level of the parking deck

We have to get back down somehow so let”s sprint down the entire deck and incorporate a Burpee Ladder. We started with Five Burpees at the bottom of the first ramp we ran down and finished the ladder with one Burpee at the bottom of the fifth ramp.

Mary

• LBCs (20x)
• Russian Hammers (20x)
• Box Cutters (20x)

COT

• Welcomed FNGs Head Gear and Rocky Raccoon (thanks for the emotional headlock Bandcamp)
• Assisi”s wife going through some tests

Great job Pax. The Duck and Weave is off to a great start thanks to your early dedication to the group. An honor starting the day with you all.
-Nickelback & Avalanche