YHC woke up extra early this AM to scout downtown Hillsborough for new workouts and exercises.  YHC found a gem.

The PAX gathered in the Weaver Street Parking Deck and two BC PAX emerged: Goatcheese and Grunge.  They made the arduous trek from the southern tip of Churham to the northern province.  YHC was thrilled to show them around downtown HB at 5:30 am.

WARM-UP:

PAX moseyed deeper into the parking deck.

SSH x 20 (cadence count); Good Mornings x 15 (cadence count); WMH x 10 (cadence count, 5 per leg); and Front Clappers x 20 (cadence count).

THE THANG:

YHC is a big Red Hot Chili Peppers fan.  YHC can remember in his youth trying to eloquently roll “Give It Away” off his tongue in rapid-fire succession like Anthony Kiedis.  YHC also remembered how many times “Give It Away” appears in the title track.  The rapid-fire use of the same phrase worked perfectly for Merkins, so thought YHC.

The PAX moseyed to the Weaver Street open-air parking lot.  YHC hit play and 4:41 seconds of fun began.  The PAX started in plank position and held said position until “Give It Away” was spoken. Each time GIT made an appearance, one Merkin was performed.  In between each GIT, the PAX rotated between Right-Arm High, Regular, and Left-Arm High Planks.  A total of 68 Merkins were performed.

Chest thoroughly warmed up, the PAX began to mosey. However, there was a catch.  A Founding Father of Churham Hillsborough, Nickelback, was unable to attend today’s Q as he prepared to embark on the Go Ruck Tough later that evening in Chapel Hill.  In honor of Nickelback, and all others from F3 participating, the PAX could only travel between workouts while carrying a “pack” (i.e. Buddycarry).

Rotating “packs,” the PAX made their way to Cup-A-Joe.  Three rounds of (i) 30 seconds of BTTW and (ii) 30 seconds of People’s Chair.  PAX picked up their “packs” and moseyed to the parking lot behind Cup-A-Joe.

As mentioned above, YHC scouted the area for new toys before the workout.  YHC found a plethora of empty keg shells behind a strip of retail stores behind Cup-A-Joe.  Excitement ensued as the PAX arrived to the shells.

Each PAX grabbed one shell.  The PAX circled up and began a four-part exercise with the shells: (1) curls; (2) overhead press; (3) rows; and (4) skull crushers.  10 reps were completed for each exercise utilizing a cadence count.  The PAX completed three rounds of the four-part exercise.  After each round, the PAX rested with Burpees: (1) 10 Burpees post 1st round; (2) 15 Burpees post 2nd round; and (3) 20 Burpees post 3rd round.

Thoroughly fried, the PAX grabbed their “packs” and headed back to the Weaver Street Parking Deck.

MARY:

5 minutes of MARY couldn’t go fast enough.  The PAX completed three rounds of a three-part exercise: (1) 15 modified Heels to Heaven (single count); (2) 15 Freddie Mercuries (cadence count); and (3) 15 LBCs (single count).

COT:

Announcements – Fish and Chips’s 2.0 is playing in the Boy’s Soccer State Championship Game this Saturday in Raleigh at 5 pm for Chapel Hill High School.  Fish and Chips was glowing as he retold the heroics of his 2.0: 2 goals in the quarterfinals match (the only goals) to push CHHS to the semifinals where he scored the game winning goal with seconds to spare in double overtime to advance CHHS to the State Championship game.  Fish and Chips posted the semifinals video to the #duck-and-weave Slack Channel.  Check it out, it’s amazing.

Prayers – Hightower is leaving for the Philippines in December to say his good-byes to his Father, prayers for his family in such a difficult time.  LP posted this week for the first time since he most recent treatment and he undergoes chemo on Monday, prayers for LP and his family and a fast recovery to enable him to destroy folks at his next Q.  Nickelback, and all other F3 brothers and non F3 folks, rucking this weekend, prayers for their safety and health.

MOLESKIN:

Wonderful morning with visitors from down South.  Great push from each PAX this AM.  No better way to start a Friday.