Q Tour rolled back into Fuquay this morning. Fresh off a Dawgpound beatdown at Paradise City the day before, YHC found himself in a tough spot this morning. Not only did I have Q at The Nest this morning, but Q at a place that was very unfamiliar and with some noticeable soreness. This morning YHC would be leading with a nagging hip issue which was self-inflicted in YHC’s attempt to turn Emeril salty during our 4-man Indian Run yesterday. YHC knew better, and to be honest it doesn’t take much to turn Emeril salty, but DawgPound said to push ourselves and unfortunately overachieved.
Arrived super early to Falcon Park only to scope out the grounds and start to piece together the workout in real time on walk through. Planted the flag and was amazed at how well lit this park was and just the significant number of possibilities. After I had chalked up the main lot, I see a car roll in carrying Fumunga. He was gonna fly solo on EC this morning as YHC was looking to limit the running this morning and focus on some stretches before the others rolled in. He took off, probably made it to Raleigh and back in the 30 minutes he had before the Main Event.
About 10 minutes later, Farva rolled in. YHC had indicated that this was his first visit and curious as to The Nest’s unique features. Farva as if taking on the role of Mr. Rourke from Fantasy Island welcomed me to The Nest with a jog around the AO, with specific stops surrounding the Park. He took me across the street to Fuquay Middle School, complete with some nice steps for bear crawling, which lead to an open platform area, perfect for this morning’s warm up. The area also had some nice railings for rail slides. All great items for future Q’s.
Looped back across the street and onto the backside of the park, with the playground on the left and several shelters, one with picnic tables overlooking a large open amphitheater field, perfect for some ultimate frisbee as well. There is also a large baseball field and additionally rock and brick walls to put your balls on. A really nice place to Q for sure.
As Farva’s tour ended, cars started to roll in. Making good on his mention of visiting YHC’s Q yesterday, DawgPound not only posted, but he also managed to inspire Slide Rule away from Nutcracker this morning to see what this Fuquay Q would be all about. Next Noah’s Ark rolled in, followed by Game Cock. Out from the shadows emerged Boy George.
5:30 am hit and it was go time.
Warm Up: Light jog across the street to Fuquay Middle School, up the stairs and to the open courtyard platform for the following exercises:
SSH X25, Imperial Walkers X10, Hillbillies X10, Morocan Night Clubs X10, Bat Wings- 10 Fazio’s F\B, Seal Claps X10, Overhead Claps X10, Prisoner Squats X10 on YHC’s up and Down. Modified Clockwork merkins X10, rotate 3 movements to the right, merkins x10, rotate 3 movements to the right, merkins X10, rotate 3 movements to the right, merkins X10.. 40 total for those scoring at home. Let’s mosey..
The Workout: Led PAX safely across the street to the backside of the park and back to the flag in the main lot. Squat hold for the six. YHC explained to PAX that he broke up this main lot into 4 corners. We would do progressive sets of exercises with a brisk mosey in between for 2 Rounds.
Round 1
Corner 1- 10 SSH
Corner 2- 10 SSH, 15 Hand Release Merkins
Corner 3- 10 SSH, 15 Hand Release Merkins, 20 Prison Squats on YHC’s Up and Down
Corner 4- 10 SSH, 15 Hand Release Merkins, 20 Prison Squats on YHC’s Up and Down, 25 Low Slow Flutter in Cadence
Round 2
Rinse\Repeat of the above, except we would utilize the giant wall for sets of Balls to the Wall 20 count IC between Corners 2 and 3
After Round 2, we mosey’d behind the picnic shelter to the large wall that opened to the amphitheater field.
Round 3- Erkin X20, Derkins X15, DipsX20
Mosey straight across the field and back to the wall
Round 4- Erkins X20, Derkins X15, and Dips X20
Mosey straight across the field and then back around the park beyond the playground and back to the flag.
Round 5- Curb Appeal
Early this morning YHC saw 5 lonely curbs abutting the main lot with about a 10 yard space to the main lot spots. PAX would perform a progressive round of each of the following with a 10 yard mosey back and forth between each set.
Exercise set:
1 Burpee
1 Burpee, 2 Erkins
1 Burpee, 2 Erkins, 3 Derkins
1 Burpee, 2 Erkins, 3 Derkins, 4 Squats
1 Burpee, 2 Erkins, 3 Derkins, 4 Squats, 5 Shoulder Taps (IC)
1 Burpee, 2 Erkins, 3 Derkins, 4 Squats, 5 Shoulder Taps (IC), 6 Nipplers (IC)
1 Burpee, 2 Erkins, 3 Derkins, 4 Squats, 5 Shoulder Taps (IC), 6 Nipplers (IC), 10 Merkins
Mosey to the back side of the lot to the brick wall for People’s Chair while waiting for the six
Round 6-Â B2W and People’s Chair
B2W- 20 Count in Cadence
People’s Chair- 10 Count in Cadence
Rinse\Repeat. At conclusion, YHC called for 2 lines. At this point, DawgPound rightfully stated “There is only a few things that can happen when 2 lines are called.” Yep- DawgPound knows YHC loves Indian Runs.
Round 7- Indian Runs around the lot at the 4 corners to ‘frame up’ up this edition of The Nest. Lots of great push to close out the main event with some cardio. PAX completed 3 laps. Solid work and circled up for Mary.
Mary: Pigeon Stretches to Downward Downward Dog w\alternating calf stretches. LBC X20 IC, American Hammers X20 IC, Freddy Mercury X25 IC, Have a Nice Day
Announcements: Wrightsville 1/2 and Full a few short weeks away. Order your Crab Legs Shirts. Check Slack for details.
T-Claps (Recognition): All PAX getting out there this morning and pushing past their comfort zone.
Prayer: Prayers for Noah’s Ark’s M who has begun a new treatment. Continued prayers for Forceps and his family. Prayers for Fumunga’s grandmother. YHC took us out.
Protect the Jewels!
/in AO Post/by FoghornFNGs:None
Warm Up: Lap around soccer field, overhead seal claps, seal claps, fozio arm circles, windmills, imperial walkers and hillbillies.
The Workout: Headed to the play ground area for rounds of exercises followed by running around the parking lot.
Round 1: 30 Merkins, 30 Dips, 15 each leg single leg side step ups.
Round 2: Banded upright rows, squats, and curls 30 count for each
Round 3: Hip flexor exercises, peoples chair 10 count down the line followed by balls to the wall
Round 4: Derkins, Dips, Â and Prisoner Squats
Round 5: banded shoulder presses, step ups, and merkins
Pax then moseyed down the decline driveway area to do single leg hops.
Pax then jail broke up the hill for Mary
Honor to lead! Great job!
Mary: hip flexor exercises, homer to marge regular and one legged, v-sit up hold, six inch hold with circles and then low slow flutter.
Announcements: Mule 6-9am next week, Garner High School on Wednesdays AO.
T-Claps (Recognition):
Prayer: Wallaby, Forceps and New Mexico’s family radiation therapy.
Pulled Some Fire Hose For A Barn Burner
/in Kennys Grave/by SprinklerI pulled in at South Park around 5:00 am to set-up. One vehicle in parking lot. Could not tell who it was. Looked back at 5:05 and they were off. I got everything in place and the vehicles started rolling in. I was worried that we may have too many PAX and not enough props. It all worked out. So, I made mention that we may have a Fire Drill. Comment made, what is a Fire Drill? I stated it was a surprise…show up and he did not (Dauber). 14 PAX showed up for a barn burner of exercises and some fire hose workouts with no water this time.
FNG: None
Warm Up: Moseyed a lap around the track. Circled up for the following: SSH-25, Imperial Walkers, Hillbillies, Moroccan Night Clubs, Fazio Arm Circles, Daisy Pickers and we are off to the workout.
The Workout: Moseyed to where the props(stations) were staged and explained what was about to take place. It was complete silence especially when PAX saw the PALLET. M4life was even quiet, I know that’s rare!
1st partner did station while the other did the following exercises and they would rotate until that station was finished…move onto next station. Rinse and Repeat for almost 4 rotations all the way through
Merkins, LBC’s, Squats and towards the end whatever you had left.
1st Station, 100’ 3” fire hose drag from one end of the parking lot to the other
2nd Station, Farmers carry with 44lbs each arm
3rd Station, 150’ 3” fire hose on your shoulder. Run from one end to the other of parking lot
4th Station, More tractor weights (1) lunges one end to the other of parking lot
5th Station, Rotational Hose slams around a tree with 1 3/4″ fire hose
6th Station, 100’ 3” fire hose drag from one end of the parking lot to the other
7th Station, The most fun for all PALLET PUSH with 50’ 1’ ¾” hose on pallet. You guessed it from one end to the other. It was rough so we had partner push it back to starting area.
8th Station, Tractor Weights John Q form one end to the other of parking lot.
Mary: I knew it was too good to be true M4life started bumping those gums.
Low slow flutter, Box cutters, Downward dog, Leg and pigeon stretches, Have a nice day
Announcements: Check Facebook and Slack
T-Claps (Recognition): EC: Beater by himself. Gamecock for running to AO from his house. Great job to all. It was a tough work out!
Prayer: Beater, Uncle and Cousin Palliative Care called in. Modify sister-in-law broke her back (Molly), passing of Wiggly Dad, Fedex co-worker 50lb box fell on his head, still out of work, Forceps Family
It was a Honor to Lead! Sprinkler
Start at the light, end at the light
/in AO Post/by Mr. TerrificFNGs: nope!
Warm Up: Butt kicks, High knees, Karaokes, A skips (B skips and C skips for @LED and YHC)
The Workout: Lights set the stage for the speedsters at each corner of the track, marking out each 100m. @LED started his morning before the other PAX arrived to get done by 6am. Even though the workout called for picks ups and slow downs, @Da Business refused to slow down, he just powered lap after lap. After a 1 mile at 10k pace to start, PAX briefly recovered. Then did repeats for 10 min, 300m pickups with 100m jog to recover. After an easy 800m recovery, PAX did more repeats for 10 min of 200m pickups with 200m active recovery. Every pick-up ended at the finish-line. A few PAX closed with 50m strides, some did 4, some did 1.
Mary: Walking
Announcements: Dee Dee 5k, Family friendly AO on Saturday at 9am
T-Claps (Recognition): @LED starting early and pushing solo, @Slide Rule keeping good form, @Pikachu for embracing the track and @Da Business being a solid rock!
Prayer: Family prayers for: Forceps, Slide Rule, Pikachu
All Kinds of Merkin Madness
/in AO Post, Thunder/by Fanny PackGreat night for an AO! Mid- 50’s, mostly dry ground, no fog. All unexpected pax for tonight’s study in the “Way of the Merkin”. YHC got this idea just hours earlier and some brave pax even helped me try out a few new Thangs that I’ll use at future Q’s. We learned first hand about the evolution and many forms of the Merkin tonight. Flag planted and feet moving at 1900.
FNG’s: No
Warm Up: Moseyed to the batting cage lot for 10 counts of: Good Mornings, Frankenstein’s, Fazio Arm Circles F/R, Standard Merkins (13 ct. my lucky number), Moroccan Night Clubs, Imperial Walkers, Hillbillies, 13 ct. Diamond Merkins, Daisy Pickers, and Windmills.
The Workout: Thang 1. 4 corners with 5,10,15,20 count exercises at each successive corner. Exercises were LSF (IC) and for 2nd round, Prisoner Squats. 3rd round was 3,6,9,12 of double merkin burpees with lunge walks on short ends. This challenged the pax and YHC. No mumblechatter by corner 3.
Thang 2.  Rocks. YHC called 13 counts of the following exercises: Curls for the Girls x 3, Tricep Press x2, Squats x2, Deadlifts, Rut Rows x 2, Shoulder Press x 3, Ground Pounders x2, Trunk Twists, Bus Drivers. Scattered among these sets were 13 count Hand Release Merkins, Staggered Grip Merkins (13 on each side), Dirkins, And Irkins. Rocks were rotated sporadically throughout. Got on our  six for some chest Press blowouts. Each set was 13 count then pass the rock. We did 5 sets of these and a final set of 26. YHC took “the big rock” for final set since I accidentally stick Shredder and The Natural with it for Bus Drivers and GP’s.
Thang 3. To the pavilion. 2 pax complete merkin crawl w/irkins on every table and bench surface around the loop. This was completed while other pax completed SSH in cadence. We switched so both groups could feel the unique aspects of the strengthening qualities of these very different exercises. Did a People’s Chair 10 count from each pax for recovery followed by 20 wide grip merkins.
And no merkin workout would be complete without some Jack Webb’s at the tennis court. We went to a 5 count on this as time expired.
Mary: None
Announcements: Lots of stuff and opportunities on Slack. Q sheet. Try to get out and support VQ’s…helps more HIM to jump in and want to Q.
T-Claps (Recognition): Shredder for getting in some miles before AND after this workout.
Prayer: Injured, sick pax.  Dusty’s brother dealing w/mental health and stroke issues, Kubota’s workplace, The Natural’s M for more recovery. Honored for the opportunity to lead gentlemen!
Not Your Average Hump Day In The Gloom
/in AO Post, To Be Determined/by TetanusI was especially excited this morning. After all, I created my first F3 Shovel flag the night before and even had time to throw some camo paint on it. Got to the AO and set up shop as I stared at my masterpiece waving in the wind. I wasn’t alone though. There was a dark colored truck in the lot. Then the men’s bathroom door swung open and YHC assumed it was lipstick for sure with his IBS and all, but to my surprise it was Dahmer. Shortly afterward an unfamiliar PAX walked up as we were about to start by the name of Sea Legs. We met Mr. Kotter with greetings of welcome.
Warm up:
The Windmill X10, SSH X25, Imperial Walkers X12, The Frankenstein X10, wide squat stretch OYO for 10 count… and a mosey down to the outside corner of the soccer field.
The Workout:
B.L.I.M.P.S around the soccer field stopping at each corner for an exercise. PAX started at Corner 1 with an exercise, then moseyed along the long stretch to Corner 2, stopped for an exercise, sprinted across the short stretch to Corner 3, stopped for an exercise, moseyed down the back stretch to Corner 4 and stopped for an exercise, before sprinting back to Corner 1.
Round 1: The “B” round…..5 burpees to start us off and a mosey to Corner 2. Five more burpees and a sprint to Corner 3. Five more burpees and a mosey to Corner 4 for 5 more Burpees before sprinting back to Corner 1…total of 20 burpees for Round 1
Round 2: The “L” round…..10 lunges for each corner with a mosey on the long stretches and sprints on the short sides
Round 3: The “I” round….15 imperial walkers at each corner with a mosey on the long stretches and sprints on the short sides
Round 4: The “M” round…..20 merkins in the corners with a mosey on the long stretches and sprints on the short sides
Round 5: The “P” round……25 plank jacks in the corners with a mosey………..and sprints………….
Round 6: The “S” round……30 squats in the corners with a mosey……….and sprints
Mary: We were at 6:15 exactly…and so Name-O-Rama began
Announcements: Reminder to all that we need to fill up the Q Sheet and to frequently check Slack
T-Claps: Sea Legs for posting after 7 months absent
Prayer Requests: Continued prayers for Wiggly, and prayers for Forceps and his family. Prayers for all our military and their families
Beach body Ab work at Downtown Train
/in AO Post, Downtown Train/by Coal AshTen strong for an ab workout at Downtown Train even had a nice surprise and rare visit from several PAX we don’t see too often!
FNGs: Nope
Warm Up: 10 burpees OYO, SSHs, Windmills, Merkins, 10 squat jumps OYO
The Workout:
Mosey to library parking lot and partnered up for Dora. Exercises and count was 200 American hammers, 300 dying cockroaches, and 400 LBCs. Partner 1 did exercise while partner 2 ran lap around parking lot. Rotate and repeat. After total rep count for each exercise was finished, held plank hold for 10 second count by each PAX (3 rounds).
After Dora , moseyed to parking garage for some suicide ladders of WWIIs (5, 10, 15) and once to the far end of parking deck 50 mountain climbers (two rounds).
Mary: Wen’t around the circle and each PAX called an exercise. 20 burpees OYO, Homer to Marge, good mornings, Freddie Mercury, can’t recall the rest but each PAX got a turn.
Announcements: Check Facebook and Slack
T-Claps (Recognition): Fed Ex, LED, Fonzi, and Warbucks for making the rare trip to Downtown Train.
Prayer: Spoken and unspoken, friend of Pumpkin Spice, YHCs brother-in-laws father, Wallaby, Forceps, Fed Ex’s co-worker.
New Route to Crossways
/in Running 4 the John/by DawgpoundEC: Skidmark
FNGs: Nope
Warm Up:
Circled up for the following:
Side Straddle Hops
Frankenstein Kicks
Leg Swings
Good Mornings
The Workout:
Took the Paradise City EC route and when we got to the greenway we took it to Crossways. Ran Crossways and back. Then took the greenway back to the parking lot.
Mary:
Circle up for the following:
Hamstring stretch. Pulling you down by holding onto your calfs and pulling.
Runner Pose deep stretch. Keeping your back upright push into the stretch.
Announcements:
Run for Dede April 4th https://www.eventbrite.com/e/4th-annual-run-for-dee-dee-5k-registration-84539745655
T-Claps (Recognition):
Prayer:
Pikachu’s wife
Wiggly
Forceps and his family
Wallaby
Lipstick’s Sister
Welcome to The Nest…A retreat where comfort is a state of mind
/in AO Post, The Nest/by MookieQ Tour rolled back into Fuquay this morning. Fresh off a Dawgpound beatdown at Paradise City the day before, YHC found himself in a tough spot this morning. Not only did I have Q at The Nest this morning, but Q at a place that was very unfamiliar and with some noticeable soreness. This morning YHC would be leading with a nagging hip issue which was self-inflicted in YHC’s attempt to turn Emeril salty during our 4-man Indian Run yesterday. YHC knew better, and to be honest it doesn’t take much to turn Emeril salty, but DawgPound said to push ourselves and unfortunately overachieved.
Arrived super early to Falcon Park only to scope out the grounds and start to piece together the workout in real time on walk through. Planted the flag and was amazed at how well lit this park was and just the significant number of possibilities. After I had chalked up the main lot, I see a car roll in carrying Fumunga. He was gonna fly solo on EC this morning as YHC was looking to limit the running this morning and focus on some stretches before the others rolled in. He took off, probably made it to Raleigh and back in the 30 minutes he had before the Main Event.
About 10 minutes later, Farva rolled in. YHC had indicated that this was his first visit and curious as to The Nest’s unique features. Farva as if taking on the role of Mr. Rourke from Fantasy Island welcomed me to The Nest with a jog around the AO, with specific stops surrounding the Park. He took me across the street to Fuquay Middle School, complete with some nice steps for bear crawling, which lead to an open platform area, perfect for this morning’s warm up. The area also had some nice railings for rail slides. All great items for future Q’s.
Looped back across the street and onto the backside of the park, with the playground on the left and several shelters, one with picnic tables overlooking a large open amphitheater field, perfect for some ultimate frisbee as well. There is also a large baseball field and additionally rock and brick walls to put your balls on. A really nice place to Q for sure.
As Farva’s tour ended, cars started to roll in. Making good on his mention of visiting YHC’s Q yesterday, DawgPound not only posted, but he also managed to inspire Slide Rule away from Nutcracker this morning to see what this Fuquay Q would be all about. Next Noah’s Ark rolled in, followed by Game Cock. Out from the shadows emerged Boy George.
5:30 am hit and it was go time.
Warm Up: Light jog across the street to Fuquay Middle School, up the stairs and to the open courtyard platform for the following exercises:
SSH X25, Imperial Walkers X10, Hillbillies X10, Morocan Night Clubs X10, Bat Wings- 10 Fazio’s F\B, Seal Claps X10, Overhead Claps X10, Prisoner Squats X10 on YHC’s up and Down. Modified Clockwork merkins X10, rotate 3 movements to the right, merkins x10, rotate 3 movements to the right, merkins X10, rotate 3 movements to the right, merkins X10.. 40 total for those scoring at home. Let’s mosey..
The Workout: Led PAX safely across the street to the backside of the park and back to the flag in the main lot. Squat hold for the six. YHC explained to PAX that he broke up this main lot into 4 corners. We would do progressive sets of exercises with a brisk mosey in between for 2 Rounds.
Round 1
Corner 1- 10 SSH
Corner 2- 10 SSH, 15 Hand Release Merkins
Corner 3- 10 SSH, 15 Hand Release Merkins, 20 Prison Squats on YHC’s Up and Down
Corner 4- 10 SSH, 15 Hand Release Merkins, 20 Prison Squats on YHC’s Up and Down, 25 Low Slow Flutter in Cadence
Round 2
Rinse\Repeat of the above, except we would utilize the giant wall for sets of Balls to the Wall 20 count IC between Corners 2 and 3
After Round 2, we mosey’d behind the picnic shelter to the large wall that opened to the amphitheater field.
Round 3- Erkin X20, Derkins X15, DipsX20
Mosey straight across the field and back to the wall
Round 4- Erkins X20, Derkins X15, and Dips X20
Mosey straight across the field and then back around the park beyond the playground and back to the flag.
Round 5- Curb Appeal
Early this morning YHC saw 5 lonely curbs abutting the main lot with about a 10 yard space to the main lot spots. PAX would perform a progressive round of each of the following with a 10 yard mosey back and forth between each set.
Exercise set:
1 Burpee
1 Burpee, 2 Erkins
1 Burpee, 2 Erkins, 3 Derkins
1 Burpee, 2 Erkins, 3 Derkins, 4 Squats
1 Burpee, 2 Erkins, 3 Derkins, 4 Squats, 5 Shoulder Taps (IC)
1 Burpee, 2 Erkins, 3 Derkins, 4 Squats, 5 Shoulder Taps (IC), 6 Nipplers (IC)
1 Burpee, 2 Erkins, 3 Derkins, 4 Squats, 5 Shoulder Taps (IC), 6 Nipplers (IC), 10 Merkins
Mosey to the back side of the lot to the brick wall for People’s Chair while waiting for the six
Round 6-Â B2W and People’s Chair
B2W- 20 Count in Cadence
People’s Chair- 10 Count in Cadence
Rinse\Repeat. At conclusion, YHC called for 2 lines. At this point, DawgPound rightfully stated “There is only a few things that can happen when 2 lines are called.” Yep- DawgPound knows YHC loves Indian Runs.
Round 7- Indian Runs around the lot at the 4 corners to ‘frame up’ up this edition of The Nest. Lots of great push to close out the main event with some cardio. PAX completed 3 laps. Solid work and circled up for Mary.
Mary: Pigeon Stretches to Downward Downward Dog w\alternating calf stretches. LBC X20 IC, American Hammers X20 IC, Freddy Mercury X25 IC, Have a Nice Day
Announcements: Wrightsville 1/2 and Full a few short weeks away. Order your Crab Legs Shirts. Check Slack for details.
T-Claps (Recognition): All PAX getting out there this morning and pushing past their comfort zone.
Prayer: Prayers for Noah’s Ark’s M who has begun a new treatment. Continued prayers for Forceps and his family. Prayers for Fumunga’s grandmother. YHC took us out.
March 2 Murph
/in AO Post, Tea Time/by DustyWarm Up: Run one mile
The Workout: 50 pull-ups, 100 merkins, 150 squats (modified by cutting the exercises in half and hit Chick-fil-A instead)
Mary:Â Run one mile
Prayer:Â Gratitude
Wake Up Call
/in Purple Cobra/by LipstickEC: Emeril, Axe, Lipstick
FNGs: Not today
YHC took a stroll behind Teeter on his EC route and noticed a couple things. 1) 3 giant tires he could incorporate into his workout 2) The beer man sleeping in his van.
Warm Up: 10 Burpees since Daddy Em was late coming back from the little boys room in Teeter. Mosey to Porta Potty behind Teeter to enjoy the smell during our warm ups. SSH x50,IW x10, Hilbillies x10, Morocan Nightclubs x12, hold squat for FAC x10 Fwd/Rev, Overhead Claps x10
The Workout: Mosey over to the guardrail behind Jiffy for sets of Dips x10 regular, left leg up and right leg up, Erkin sets x10 regular & Diamond, Derkin sets x10 regular & Diamond. Mosey over to wall behind dry cleaner for sets of Peoples chair 10 count around, BTTW 4 count around Pax. We repeated guardrail/wall combo twice. This was our second encounter with the beer man, as he was sleeping behind the dry cleaner, which was a different location than YHC saw him during EC. Next we mosey over to Goodwill for sets of Aligator Merkins across parking lot, Squat Jumps x10 and reverse crabwalk the parking lot back, Squat Jumps x10. We repeated this twice. We continued to Mosey over to the tires YHC found behind the Chinese Restaurant for what would have been 3-way Patty Cake Merkins while 3rd wheel flipped tires a few times and rotate. However, a delivery truck had come and parked right in front of the tires spoiling YHC’s final event. YHC quickly took us over to the trail to no where behind Teeter for the same 3-way but substituted 3rd wheel run out and back on the trail. YHC didn’t remember the trail was about .25/mile out and then back…The patty cake merkins got tiresome and we modified to patty cake squats when our arms gave out. On our way to the trail we encountered the beer man for a third time, sleeping behind the Pizza shop now. By the time we got back from the trail he was gone again. I don’t think he was happy with us breaking up his morning cat naps….
Mary: Low Slow Flutter, American Hammers, Boat Canoes and Pickle Pounders with chill cut hold in between for about 2 minutes.
Announcements:Â See the interwebs
T-Claps (Recognition): Java! Nice work since the new year. We can finally remove him from the milk carton.
Prayer: Wallaby, Wiggly/Father, Forceps/Leahy Family, Crablegs