YHC inspired the Pax by confessing this was his first F3 workout of the week (and it was a Friday) so we started promptly to get in as much work as possible! It was a special co-Q workout with Kanye, who was born and bred in Hillsborough, taking on his first Duck and Weave Q but that would have to wait until YHC wore off his Q adrenaline.

Warm Up

The theme of warm ups was to ensure we did some of the more embarrassing exercices to ensure the pride levels were down early and we could focus on the work not the look.

• Monkey Humpers (10x)
• Hill(sboro) Billies (10x)
• Hello Dollies (10x)
• Indian Run down the River Walk

The Thang

The Pax stopped at River Park sign. They looked upon the freshly cut grass with a “fire eye” similar to the look of Kevin Durant shooting 3s over LeBron as they awaited what was next. YHC barked out to bear crawls up the hill while stopping at each quarter of the field to remember tree markers. the Pax then ran back to the start of the hill for game time!
Quarter Pounder

• Sprint to the 25 yards(ish) and do 25 merkins, Run backwards to hill start
• Sprint to the 50 and do 50 squats, run backwards to start
• Sprint to the 75 and do 75 Mountain Climbers, Run backwards to the start
• Sprint to the hundred and do 100 SSH.

Bonus Hill Work (YHC Q Adrenaline was flowing)

• 1 Pax member sprinted down 100 yards and then ran backwards to the start
• The remaining Pax paired off in the wheel barrow hold
• When the sprinter returned he joined a new pair until everyone had a chance to sprint like the wind-it was epic

YHC then realized it was time for our guest Q to inflict some pain so we completed an Indian Run back to Puebla, aka the black balls

Kanye Q Begins!

Although YHC only left his co-Q <20 minutes of pain to inflict, he made the most of it. The Pax remembers the following quite clearly:
Relay 1: Burpee Line (3x)

• With arms length apart, the Pax lined up shoulder to shoulder
• The six then walked to face to face to face with the closest Pax member and the two of them performed a burpee (sometimes with a Booya chant for bonus points) until he finished the line
• Everyone went down the line three times…more tired than when they started

Relay 2: Parking Deck

• The Pax gathered together at the base of the deck facing the stairs as the first man sprinted up the stairs and at each landing completed 10 Monkey Humpers until reaching the top of the deck (the view looking up at the landing was one we could go without but etched in our minds forever)
• After all the Pax reached the top we then descended down the parking garage via the driving lanes, this time completing 10 Merkins at each floor landing

Mary

After some squats and planks Kanye crushed our core through some Jack Webbs:
A Jack Webb with a single Merkin and the on the knees for 4 shoulder presses. We kept the 1:4 ratio all the way up to 10 Merkins/40 Should Presses. It was epic and then it was time for ball of man thanks to the delight of the Pax members!

COT

• YHC encouraged the Pax to keep supporting the new Hillsborough AO launch and to sign-up to co-Q
• Prayers for the Special Ops Event June 9th at Top of the Hill and workout on June 9th

 
See you back in the gloom!
-Nickelback