YHC stayed up late last night hatching a plot to have the Strava fellas publish a route that read “F3” by using downtown Hillsborough as this morning’s running path. But the bursitis in YHC’s knee had a different idea, so we opted for a smaller, more core and upper-body focused Q. Run for Malawi is the talk of the town, as well as The Masters challenge. We pray for Dinghy’s friend, Kim, whose courage and tenacity are awe-inspiring.

Warm Up

LBAC x24, Michael Phelps x 18, Tap-tap-tap x 10, Imperial Walker x 20, Inchworm x 10, Air Squats x 20

The Thang

4 PAX did horizontal rows x 40, while

4 PAX split Fightin’ Crunch x20 and Seaturtle x 20

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Mosey to Field across Churton

Ring of Fire- 1 PAX bear walked around circle while rest of PAX shuffled elbow plank two steps in one direction and performed a merkin, which really, was a Makhtar N’Diaye, then change direction, perform shuffle, then Makhtar, rinse and repeat.

Mosey to Farmer’s Market

Bulgarian Splits x 80, Merkin x 40

Mosey to parking

One leg Johnny Drama x 20,  other leg Johnny Drama x20

Mosey to different field, for some number of Seaturtles and Fightin Crunches I cannot remember

Mosey to Post Office

10 pike presses to 20 squats, holding the final, deep squat for 10-20 seconds x 3

Mosey to Weaver St

4 PAX did horizontal rows x 40, while

4 PAX split Fightin’ Crunch x20 and Seaturtle x 20

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