Workout #4 at the Duck and Weave needed something special so YHC and Tater Tot teamed up to discover new exercises and areas for the PAX to enjoy. My theme was all new workouts from the Lexicon and my co-Q provided some children”s library books to return (see below) thus the Curious George workout was launched!

Nickelback Q

Warm-up

• Annies (10x)
• The Chinook (10x)
• Finkle Swings (10x)

The Thang

Parking Garage Area

• Paula Abdul: bunny hop (2 lines up) 5 merkins reverse 1 line back 5 merkins repeat down the parking garage lower level…it was awesome
• Mozy around the lower deck to Riverwalk entrance where the pax lined up on the curb
• Dominoes 1: the Pax got in the plank position with left hand up, the six counts out 5 tuck jumps falls into regular plank position (thus the domino effect down the line) and the Pax continued the exercise down the line down the line
• Dominoes 2: Sames as above except this time with 5 diamond merkins -because why not!

RiverWalk

• The Pax then ran started on the Riverwalk trail
• Combination of butt kicks, high knees, carioca, reverse jog, and regular mozy

River Park Hill

• Bearpees: 1 burpee, 4 count bear crawl down the parking lot; then 2 burpees down the parking lot with 4 count bear crawl; 3 burpees 4 count bear crawl; 4 burpees 4 count bear crawl
• Final 30 seconds of Nickelback”s Q was a bear crawl sprint to the tree

Tater Tot Q

YHC loves downtown Hillsborough – plenty of fun things to do, walkable, and perfect for a morning or afternoon out with your M and 2.0”s. That said, YHC wanted to share with the PAX some of his M and 2.0”s favorite places to go downtown – the Riverwalk, the Farmers Market, the Fire Station, Weaver St. Market and the Library.

The Thang Continued!

The Riverwalk/Park Area
YHC”s 2.0 and 2.1 think the river walk is the best. “You get to walk under a bridge?”
From the field, the PAX completed the traditional Duck and Weave run (this has officially been submitted on the F3 Nation website as a new exercise) – duck walk while the last man weaves through. YHC loves this signature piece of this AO. A little ridiculous looking can be used for mosey-ing, and just the right amount of thinking needed in the Gloom.
Farmers Market
The M loves that the Hillsborough Farmers Market is filled with very local produce. Plus its small and easy to stop in and out of rather than the enormous downtown Durham market.
Counted off by 1”s and 2”s. Team 2 went about halfway down the market and both sides lined up facing each other. One PAX on the far right would travel from their line to the other line while all others would encourage them with various exercises.

• Round 1: Bearcrawl travel with merkins, Carolina Dry Dock, Diamond Merkins, Bodyweight Squat, and Jump Squat (10-count)
• Round 2: Crabwalk travel with merkins, Carolina Dry Dock, Diamond Merkins, Bodyweight Squat, and Jump Squat (10 count)

Mosey to the Fire Station, wave high to the police officers. Audibled to cut dip-o-rama at the firehouse today, but don”t worry, YHC will Q again! YHC”s 2.0 and 2.1 like any red-blooded American boys love fire trucks, loud noises, and heavy machinery.
Weaver Street and the Library
The M has a fantastic routine developed – go to the library with the 2.0s, look at books, play, then walk down the corner to the fire station and weaver street to get a muffin, cookie or snack. The 2.0s think this a big deal, the M can kill a good 3 hours doing this. To celebrate the Library and Weaver Street – YHC had the PAX perform YHC”s civic duty of returning YHC”s 2.0”s library books!
Parking Garage/Library Dropoff
1”s and 2”s again (the PAX were pressed for time) – 1”s ran their books up from the bottom of the parking deck to the book drop at the second floor, 5 merkins, and returned. 2”s did burpees in the meantime. Switch and repeat. (Tclaps to Kanye – YHC handed out books and didn”t think that there would be one for YHC, Kanye graciously grabbed two so that YHC could actually complete the assigned chore.)

Mary

8 Minutes of some good Mary

• LBC
• Heels to Heaven
• Flutters
• Superman for 1 min (no singing today)

Name-o-rama and COT

Announcements

• June Saturday”s are busy! Come to the SEALs workout, come to family day, come to Dad”s Day!
• Shirt design for the Churham official logo. Something to incorporate Durham, Chapel Hill, Chatham, and Hillsborough.

Prayer

• Safe travels and a fun 3 day weekend
• Be thankful for what Memorial Day is about

Moleskin

• YHC is so impressed with Nickelback”s leadership for Duck and Weave.
• Consistent 4 weeks of double-digit PAX.
• FNGs have come and come back.
• Culture is developing. Consistency is developing.
• The site is fantastic – plenty to do and lots of variety.
• YHC believes the Hillsborough numbers are going to turn a corner in a few months and YHC won”t be surprised when a second site is planted! AYE!

-Tater Tot