Temp said 34 degrees, Realfeel was 29. YHC felt about 70-75% with this head-cold and post-Thanksgiving delirium. The temperature and YHC’s state of mind – lets get real, keep it 100.

Upon YHC’s first visit to The Rock, YHC was very disappointed that Sean Connery was not there to greet me “Welcome to the rock.” nor was Nicolas Cage there to throw out flares for F-18 Hornets to stop them from bombing an island on US soil (not to mention, they fly UNDER the golden gate bridge…). But that’s ok, because YHC loves our Hillsborough crew and instead of Connery, Virgo, a noted Scot, was there and we had a Nickelback instead of a Cage.

The theme of the day – 100 reps. Keep it 100 because temps are low!

Warm Up

Mosey from the pool down the hill to the traffic circle to warm up on the frost.

SSH, LBAC, Good Morning, Will Mays Hayes, Imperial Walkers. Get the boys going.

The Thang

Mosey from the circle to the neighborhood park. Say hi to the nice lady walking her dogs this early. At the park, YHC explained the theme – Keep it 100. YHC is not feeling 100%, but that’s ok, lets dig in. It feels like is sub-freezing, but that’s ok, get moving to warm up! Thanksgiving vacation has basically punched any remains of fitness YHC has in the face, that’s ok, get back after it.

100 Squats – single count – as a PAX. Great starter to the activities.

100 Yard Dash across the field
Merkin Pyramid – 1-10 and 10-1.
YHC is very bad at counting, the PAX are very good at checking YHC’s math. YHC almost made the PAX do the 9 twice on the way down, and spent more time justifying that it’s for sure 100 Merkins and so it goes with the theme. (Technically it’s 110 Merkins, but those extra 10 are worth it) Great work by the PAX. Two 5-count breaks and two 10-count breaks when we started getting up there in numbers.

100 Yard Bear Crawl back to the other side of the field

100 Flutter Kick Variations
Five sets of 20 flutter kick variations
20 Flutters
20 Scissors
20 Hello Dolly’s
20 High Flutters
20 Rosalita’s

100 Yard Dash back to the dark side of the field.

This is where YHC had a moral quandary. YHC didn’t want to call the next exercise, but the PAX had 20ish minutes left. Do we go with the easy way since we’ve worked hard? Or do we chose the hard way. YHC really didn’t want to, but remembered Cadre Heath pushing us at the GoRuck Tough – “Get stronger every day or you’re gonna lose.” That advice while currently reading Shoe Dog  by Phil Knight reminded YHC more than anything about himself – You don’t have to win, but you sure as hell hate to lose.

100 Burpees in 10 Minutes
10 Burpees per minute. Amazing work by the PAX. Buffay leading the charge on the last 60 seconds counting them out as a PAX. It was dark, cold, and ultimately all in your own head. Get through it and you’ve won.

Mary
Mosey all the way from the dark side of the field to the circle for Mary
Russian Hammers, Heels to Heaven (Lord knows they need some prayer after last night’s debacle of a game), and two laps around a Plank Ring-of-Fire.

CoT

Announcements

• OBT in town next week at Devils Ridge and the Durham Rotary Club
• Planning a F3 Christmas get together in Chapel Hill on either the 14th, 15th, or 16th. Poll on Slack, more info to come.
• The Rock Q sign up here – December 11th and 18th are open!

Prayer

• Hightower traveling to Philippines to see family for just over a week coming up. Safe travels and especially time with his dad.
• LP’s continued recovery
• Pusher shared very tough news from his in-laws. His wife’s 16 year-old brother took his own life and was a complete shock. Prayers for Pusher’s mother and father-in-law, his wife’s entire family, and his nuclear family as well.