4 Year Anniversary of Duck & Weave
F3 Churham took a risk 4 years ago entrusting the expansion of the region into the Northern Province of Hillsborough, NC and today we celebrated the launch of our first AO, Duck & Weave. It was May 5, 2017 when the AO launched therefore it has become an annual tradition at Duck & Weave that we have a Cinco de Mayo themed workout around the holiday to honor the Battle of Puebla and the launch of Hillsborough sites. 8 Pax arrived early for a 5k EC and then we had 15 for the main event!
Warm-up
YHC wanted to share some classic workouts that have been popular in Hillsborough and it only seemed appropriate to start with some duck walking and warm-up with some tunes.
- Duck Walk: clockwise 1 full rotation
- Scrum Jumps: hold plank then up to the position of being on the balls of your feet with your hands up/palms facing circle then back down/repeato
- I LOVE THE T-BONE! a pax favorite in the Northern Province
- Stretch what you need/want while the tunes got setup
The Thang
Time to Go Back in Time:
Paint the Lines
Song: Pitbull “Back in Time” https://www.youtube.com/watch?v=ILgn4eBflf0
As we began our journey into the Battle of Puebla we divided up the pax into 4 corners and pained the lines with the movement at the end of each line being a Mexican Jumping Bean Squat. We did this until the song ended.
Reverse Crab Walk
Song: Flo Rida “Good Feeling” https://www.youtube.com/watch?v=3OnnDqH6Wj8
As we went back in time we were feeling good, while avoiding the drain holes as we traveled down the long bridge one crab movement at a time.
1857s
Song: Nickelback “This Means War” https://www.youtube.com/watch?v=exlGc8eFXI0
We made it to Mexico aka Ixtapa Restaurant in Hillsborough. In honor of the Reform War that started in 1857 in Mexico we listened to our favorite band and rotated between completing 18 Merkins and 57 squats until the song was finished. Thankfully the civil war only lasted one Nickelback song.
Flag Relay
The Pax divided into 3 teams of 5. Each team was handed a specific country flag. Unfortunately, the Reform Warm left us broke and unable to pay our debtors: France, Spain, and Great Britain. One pax member on each team took the flag and served as the timer for the rest of their team as they ran out and back to the stop sign and riverwalk bridge. The remaining pax members completed the following:
- Monkey Humpers 10 IC
- Boat/Canoes 10
Until each of the 5 country members had an opportunity to run with their flag.
Paying Our Debt Off One Burpee at a Time
The pax moseyed on the Riverwalk back to ballas negras and learned that the British and Spanish were willing to accept a reduced payment we just needed to pay up!
- 30 burpees
After the burpees the good news was the British and Spanish left, the bad news was the French were coming after us! Each team took turns running up the parking garage to the top while the others completed more monkey humpers!
Battle of Puebla: How Winners Win
Once at the top of the parking garage the pax alternated between SSHs/flutter kicks. It was time to defeat these pesky French. Although outnumbered 2:1 we had some exercises to overcome the odds:
- Mexican Hammers 10 IC
- Plank Ring of Fire
- Diamond Merkins 20
That’s how winners win! We had defeated the French right at 0615 as the sunrise crested over the landscape behind us and then in front we had a rainbow. You just can’t make this stuff up. We held up a life-sized version of the Mexican flag and headed off to the bottom of the deck listening to Nickelback tunes on the way down to celebrate with some coffeeteria.
COT
What a privilege to Q this morning and to reflect on the last 4 years of physical challenges in the gloom. More than they improved physical strength, the relationships keep growing and creating a solid foundation for many more years to come….and Cinco de Mayo lessons as well!
Aye!
-Nickelback