Fridays in Hillsborough mean it is time for duck and weave. Today was extra special as it the third Q for YHC this week and the completion of the #tripnip (hat tip to Nubbin for which the feat/challenge was named). The challenge is open to to any PAX who wish to Q the 3 Hillsborough AOs in the same week. This was also YHC first Q at duck and weave, yet again a site that offers so much. YHC tried to provide different workouts all week based on what each site has to offer.
The plan for the morning was to move weight. Here is how it went down.
5:30 – 7 PAX assembled
Warm Up
SSH (IC)x30
Annie (IC)x10
Good mornings (SLOW IC)x10
WMH(SLOW IC)x10
PAX on their own pace up the stairwell assemble at the top of the parking garage
Porta John Chinooks (IC)x15
Lunge walk down the ½ level of the parking deck then bunny hop across to the stairwell
Bear crawl down stairwell to bottom level of parking deck.
All PAX no sufficiently warm
The Thang
Part 1-Bucket Brigade
PAX stand shoulder to shoulder going up stairs pass Firehouse Subs (seemed appropriate, thanks Toast) pickle buckets to next PAX then run to front of line to keep it moving. We used 2 buckets one 50#s and one~30#s all the way to the top of the parking deck then reverse – twice.
Although we improved our form YHC strongly encourages calling the actual fire department should anyone have a need arise.
Part 2- Log Flips
Blistex provided this AO with an assortment of logs so YHC felt obliged to try and incorporate them after hearing once again about his work in bringing F3 to Kansas City (check slack for ways to support his launch).
2 PAX were assigned the biggest log and were instructed to flip the log end over end along the road beside the parking deck,the remaining PAX were to run up the stairwell (that we had bear crawled and bucket brigaded) across top of the deck back down the opposite stairwell perform 10 merkins 10 squats and 10 Big Boy Sit ups. First two PAX switched out on the log and all others continued the circuit until all had a chance to rotate thru and flip the log.
Nubbin and toast determined instead of just pushing the log over at the top it would be better to pass it to your partner so they got extra work in squatting to lower the weight and also to be kind to the neighbors since flipping logs is loud on asphalt. Well done gentlemen.
Part 3- Farmer carries
Each PAX would rotate calling an exercise then farmer carry 2 cinder blocks down (downhill) and back (uphill) the lowest level of the parking deck. We did the following exercises AMRAP:
Burpees
Ski Abs
Low Squats
Smurf Jacks
Carolina Dry Docks
American Hammers
LBCs
Mary
Guantanamo – ring of fire (twice)
Homer to marge (IC) varied speed x10
Gas pumps x 15
COT
Muzungu’s event is tonight prayers for him and all the preparations that have been made
Jan 5th mark your calendars for “The Wolf” – the inaugural Northern Province Convergence, more details to com
YHC took us out
NMS
YHC has heard of the trip nip from the time he started F3 but had not witnessed it. I have learned a lot by Qing workouts and hopefully the PAX have gotten a few good workouts in. It was a good challenge and I am glad to accomplish it. I am not sure why I thought that Nickleback was not going to commemorate the event but I did (and was wrong) and had felt relief in finishing the Q and headed to the car when there was one more announcement and plaque presentation, it was great was much appreciated then documented on slack (thanks Buffay). Have a good weekend and see you in the gloom.