With imposing hills, a huge oval parking lot, large tires, a steep staircase, half walls, and a pile of cinderblocks, #Paradise in Chapel Hill truly is an F3 paradise. The only problem is that 45 minutes isn’t enough time to fully use all of the amenities here. YHC had to make do with the time allotment, but will definitely have to come back at some point to finish the job.

9 PAX rolled in at 0530 to help YHC continue down the path for the Master Q CSAUP. Today was Q #19 out of 25. Adolphus was kind enough to show up 15 minutes early to show me around so that I could formulate my plan.

Warm-up:
Mosey jog around the oval parking lot to the overgrown pile of cinderblocks and bricks. Each PAX was instructed to get two bricks and one cinderblock.
Circle up. All warm-ups were done with a brick in each hand.

Brick SSH x 20
Brick Windmills x 15
Brick Arm Circles x 10
Brick Willie Mayes Hayes x 10

1/4 mile Indian run carrying bricks

Circle back up
Brick SSH x 20
Brick Windmills x 15
Brick Arm Circles (reverse) x 10

Drop the Bricks, pick up the cinderblock

Cinderblock curls x 30
Cinderblock overhead presses x 20
Cinderblock rows x 30
Cinderblock tricep extensions x 15

1/4 mile Indian run carrying bricks (at some point, hold arms out 90 degrees)

TIMEBOMB!
In a nod to @Bones, the PAX all held the cinderblock overhead. One PAX would start 10 overhead presses. When that PAX got to 5, the next PAX in line started his 10 presses. We did two trips around the circle then stopped.

Pick up Bricks
Brick SSH x 20
Brick Windmills x 15
Brick Arm Circles x 10

Drop Bricks, Pick Cinderblocks
Cinderblock curls x 20
Cinderblock Rows x 15
Cinderblock Overhead press x 15

Ok ok ok, we can put the cinderblocks and bricks back in their pile.

Jog to the area near Spooky’s #69 parking spot.

Then Next Thang: The Beast!

The PAX does 6 different exercises, at 6 different cones, 6 reps each cone. The mode of transport may vary each time.

Set 1: Run and Air Squats x 36
Set 2: Walking Lunge and Jump Squats x 36
Set 3: Bear Crawl and Donkey Kicks x 36
Set 4: Run and Merkins x 36
Set 5: Bunny Hops and WWII situps x 36
Set 6: Run and Burpees x 36

Fortunately (or unfortunately) at this time, I ran out of time and we didn’t even have time for Mary, so YHC called it a day.

COT

Moleskin:
Thanks Adolphus for your guidance in setting up this Q.
Congrats Cardiac. He is a daddy for the 2nd time, his wife gave birth earlier this week. She and the baby are healthy.
ATT ruck is this weekend.
F3 Hightower (the tall one) is running for Alderman in Carrboro. Talk to him to hear his platform.