It was another beautiful morning in Hillsborough, the northern province of F3 Churham. In the gloom there were 2 other Pax members that joined YHC. Looking at the intimate group that morning YHC stated, “well no where to hide, let’s get it” and we were off.

Warm Up

• SSHs (15x)
• Front clappers (15)
• Good Mornings (10)
• Little Baby Arm Circles (15) and reverse

The Thang

YHC has greatly enjoyed the launch of the second Hillsborough site. Positioned on the south side of town it is easy access from Chapel Hill and is positioned in a new development area-primed with FNGs. The one thing missing was a rock exercise, until today. Everyone grabbed a rock from the park area and the circuit fun began.

Rock Exercises

• Curls (10)
• Should Press (10)
• Bent-over Rows (10)
• Skull crushers (10)

Rocks down and then we went over to the parking lot for Paint the Lines. We alternated the exercise at the end of the line each time. We completed 3 circuits:

• Circuit 1: rock exercises above + paint the lines with 1 squat at the end of each parking lot line
• Circuit 2: rock exercises + paint the lines with 1 Merkin (which really turned into a burpee)
• Circuit 3: rock exercises + paint the lines with ascending little baby SSHs starting with 1, building up to 10 then YHC realized this looked better on paper and was smoked at 10 so we held tight at 10 per line for the rest of the parking lot lines
• Circuit 4: just rocks

3 Minutes of Glory

We then split up into 3 stations for 3 minutes. 1 man at each station going all out for the following:

• Pull-ups
• Dips
• Peoples Chair/Balls to the Wall

Mary

We ran back up the hill and YHC led a brief but amazing core exercise of Russian Hammers until the clock struck 6:15.

COT

Prayers for Red October’s family, specifically his brothers wife battling cancer as well as Hightower’s father who is also facing the same battle. Prayers also for the Chapel Hill GoRuck Challenge that is on Friday.

Moleskin

Great to see Red October be intentional about traveling to new sites and continuing the Master Q challenge. Great effort all around this morning to get out after a rainy night to be intentional and start the day off right for all of us. I would never have done what I did this morning without F3 and the inspiration and positive accountability to get after it.

See you in the gloom!

Nickelback