The Duck and Weave is living up to its name with back to back thunderstorms for our first two posts, but each time the rain stops right at 0530 to welcome us back to the premier Hillsborough AO. The theme of this workout was exploring Hillsborough and introducing the Pax to new areas of the workout site.

Warmup

• Little baby arm circles (20x)
• Overhead claps (20x)
• Heal raises (10x)
• Squats (10x)

The Thang

Parking Deck

• Divide into 1s and 2s
• 1s run down, 10 squats and reverse run back/2s complete 15 Standard Merkins and squat hold (flapjack)
• 1s run down, 10 squats and reverse run back/2s complete 15 Wide Grip Merkins and squat hold (flapjack)
• 1s run down, 10 squats and reverse run back/2s complete 15 Diamond Merkins and squat hold (flapjack)

The Hill

• The tour of Hillsborough mozys past the library, across Margaret Ln to the hill
• Jacob”s ladder starting at the base with 1 squat and the top 10 standard merkins
• Squat hold when finish

Farmers Marker Pavilion

• It wouldn”t be a proper Duck and Weave post without the Duck and Weave exercise so after the Pax safely crossed Churton St we duck walked with the last man running and weaving through the pax to the front
• We arrived at the Eno River Farmers Market and quickly grabbed a bunch/column
• Table Set (3x)
  • dips (15)
  • erkin (15)
  • quick step (15)
  • derkin (10)
• Ring of Fire
  • plankerama alternating between standard/left arm/right arm
  • 5 diamond merkins around the circle

River Walk

• We recovered on the run over to the River Walk along the Eno River
• Running Exercises (3x)
  • High knees
  • Butt kicks (aka the Spurriers)
  • Carioca left
  • Carioca right
• We completed the run with a sprint to the black balls aka Puebla (see the Cinco de Mayo BB)
• We then introduced the pax to “paint the lines” in the parking area with 1 merkin at the base of the line while traveling clockwise to the next line

Mary

• Plankerama regular 10 count/low hold 5 count (3x)
• LBCs (15x)
• 6 inch leg hold (10x)
• American Hammers (20x)

COT

• Welcome FNG Purple Rain!
• Reminded Pax about the official AO Twitter handle @F3DuckandWeave and the Slack Channel
• YHC prayed for the site and the group to close out the tour of Hillsborough post

Well done men and Tclaps for the support of the site from The Crick AO and guys from Chapel Hill and Durham. Let”s keep the FNGs coming!
-Nickelback