Nine Pax started their week at Apex Community Park for YHC’s virgin Q after a weekend filled with plenty of themes to choose from – Kentucky Derby, MayPac fight, NHL and NBA playoffs, continuation of NFL draft, Yankees at Fenway, birth of the royal baby, prom.  YHC did his best to make the connections where he could, some were stronger than others.  Here is what took place:

Warm up:

  • Easy jog around the loop (2 furlongs in length)
  • 20 SSH
  • 20 Imperial Walkers
  • 20 Mountain Climbers
  • 15 Mummy kicks (closest thing to a prom dance move YHC could think of; sorry you missed it, Burt)

The Thang:

  • Jacob’s ladder while carrying your running rock.  Increasing number of burpees (1-7) at the top of the hill.  Pax were warned that we would not be standing still with the rock, but Katniss may not have gotten the word.  Plank it out when done… hold the plank while moving to the side of the road in order to avoid entering vehicles
  • Return your rock and jog to the large shelter for:  20 Merkins, 15 Derkins, 20 Dips, 20 Alternating left/right step-ups, 20 Irkins

Over to the basketball court (NBA) for a round of sprints in two groups:

  • Group 1 – Old school suicide sprint
    Group 2 – Balls to the wall (Green Monster?)
  • Group 1 – Old school suicide sprint, return trip backwards run (“TBE” boxing strategy?)
    Group 2 – Plank, switch between high/low each time group 1 returns
  • Group 1 – Shuffle suicide
    Group 2 – People’s chair
  • Group 1 – Bear crawl down and back
    Group 2 – Jump Squats
  • All Pax – Old school suicide sprint, followed by one more sprint down and back


  • 20 Freddie Mercury
  • 20 Low, slow flutter
  • 20 Extended arm Merkins
  • Some number of boat/canoe
  • 20 Dying cockroach


  • Billy’s virgin Q at Field of Dreams tomorrow (5/5)
  • 5k race at Saint Mary Magdalene in Apex this Saturday (5/9) at 8am
  • Need Q’s for A-team and a couple of the Cary locations

Naked Moleskin:

  • Thanks to Bartman for the tribute with his Umstead 100 shirt
  • Tried to insert a connection to the royal baby by replacing “flapjack” with “changing of the guard”, but it didn’t really take. (As mentioned earlier, some references were stronger than others). It was at this point where Hotspot accused YHC of spending the entire weekend reading Google news
  • YHC has a list of opportunity areas where improvement can be made for next Q

It was an honor to lead you guys.  I’ll try to do better next time.