Yo Joe! 13 PAX take on Cobra Commander and Embrace the Suck..

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Q Tour continues and this week found YHC close to home with a trip to Purple Cobra. Pre-Blast for this week’s workout showed a picture of a contemplative Cobra Commander from the early 80’s GI Joe cartoon. He was sitting on a Cobra throne exploring any one of a dozen highly ‘motivating’ possibilities. This was how YHC was feeling Monday morning, trying to keep with theme of changing things up and keeping the planned workouts on tour unique.

As a product of the 80’s, I used to watch GI Joe religiously. Back in the day Cobra Commander used to put Duke and the boys in compromising situations inflicting his wrath of terror. This dude was a straight up a$$hol3. Not exactly what was trying to lay down this morning for PAX, but it was gonna suck and we were gonna make all 45 minutes count.  Nemo and Pots approached YHC as he was working through the Weinke he put together asking for a heads up about this morning’s plan, the following exchange went something like this…

Nemo- “Hey Mookie, what kind of a pre-blast can you give us about this morning”

YHC- “Did you read the pre-blast with Cobra Commander?”

Nemo- “Yes- I used to love GI Joe”

YHC- “Yeah, Cobra Commander was such a dick, right?”

Nemo- “Yeah he was..”

YHC- “There’s your pre-blast”

At this point a crowd started to form. DawgPound, Redenbacher, and 187 were finishing the last steps of their EC runs. Dumbo fresh off a Disney vacation came rolling in with Pablo. We even got a visit from Rainmaker, who noted he was starting back up to posting again. Both site Q’s-Warbucks and Foghorn showed, along with Bobby Dall.  Lucky Charms was also present and accounted for.

5:30am hit and it was showtime..

Warm Up: YHC lead PAX with a nice brisk jog down the parking lot and up along Sunset Lake Rd via the side walk and back down to the Wells Fargo lot where we circled up for the following exercises.. SSH X25, Imperial Walkers X10, Hillbillies X10, Good Mornings in Cadence X 10, Fazio 10F\10B, Seal Claps X10.. 2 Burpees OYO, mosey to the next corner of the lot 4 Burpees OYO, mosey to the far corner of the lot 6 Burpees OYO, and one more final mosey to the last corner for 8 Burpees OYO back to the start. Mosey’d out of the lot and formed 2 lines, one behind YHC and one behind 187.

The Workout: Led PAX behind Harris Teeter in dual Indian Runs to the loading dock behind the cleaners and pet store. Instructed PAX to grab a rock for each hand similar in weight and ones that they can easily grip. These will be your rocks for the series of exercises YHC had planned. All PAX gathered rocks and remained on plank with rocks in hand while waiting on the six.

Rock Webbs (1:2 Ratio)

YHC called for a series of Rock Webbs, where PAX would perform Merkins with hands over rocks, which were on the ground. After 1 Merkin, we’d rock press to 2 in cadence. YHC took PAX to 5 Merkins and 10 Rock Presses for now, saving the best for last for later. Upon completion, instructed PAX to the walls for a set of Balls to the Wall X20 in Cadence. PAX returned to their rocks and with a “Let’s go… Bring your rocks,” from YHC and we were off to the ramp for some exercises and sprints.

Rock Solid Merkin Sprints 

Partner Up…

Round 1

Partner 1 at Bottom of Ramp performs Rock Presses (AMRAP)

Partner 2 Sprints Up the ramp to just before the intersection, performs 5 merkins, sprints back (switch)

Round 2

Partner 1 at Bottom of Ramp performs Rock Lateral Raises (AMRAP)

Partner 2 Sprints Up the ramp to just before the intersection, performs 10 merkins, sprints back (switch)

Round 3

Partner 1 at Bottom of Ramp performs Rock Front Raises (AMRAP)

Partner 2 Sprints Up the ramp to just before the intersection, performs 15 merkins, sprints back (switch)

Round 4

Partner 1 at Bottom of Ramp performs Rock Rows (AMRAP)

Partner 2 Sprints Up the ramp to just before the intersection, performs 20 merkins, sprints back (switch)

Out of all the planned items for this morning, this next decision was the most questionable. YHC instructed PAX to drop their rocks and get back into their lines for another dual Indian Run. This time the lines would flow into the Planet Fitness lot and around all 4 corners. YHC was not planning for the parade of sad clowns rolling in around 5:50 to water their Ferns at Planet Fitness this morning, which detoured our lines slightly to side walks and out of harms way. All still accounted for and back to the rocks. PAX grabbed rocks and mosey’d back to the loading dock with a plank hold for the six.

Finish What We Started..Rock Webbs continued.

When all PAX were in, YHC continued his Rock Webb count to 6 Merkins 12 Rock Presses (IC). At 8 Merkins and 16 Rock Presses, instructed PAX back to the walls for Balls to the Wall IC X20 and an extra People’s Chair X10 IC. Back to the rocks and then continued 9 Merkins 18 Rock Presses IC. At that point, YHC got up and hadn’t gotten in 2 steps before Oliver Twist in the form of DawgPound demanded that we couldn’t end that way. “Please sir, I want some more” is what he said although I could be mistaken as I was somewhat hallucinating after that 18 count. That’s the thing about accountability, you’ll have dudes call you out if you don’t finish what you started….Here we go Dawgpound, just for you..10 Merkins 20 Rock Presses (IC). YHC was never so glad to return rocks at an AO in his life. Shoulders at this point were on fire.. I think at one point this last series had affected Dumbo to the point of confusion as his Merkins and Rock Presses looked more like Squats.

2 lines…Let’s Go. Indian Runs to back beyond the flag to the spot where Mary would be performed. Before we got to Mary, we had one more series. Plank hold for the six..

Merkin Tap Jail Break

From plank, PAX performed a series of 10 Merkins, hold, then transitioned to Shoulder Taps X20 IC, mosey 70 yards down the lot. Plank hold for the six. From plank, 10 more Merkins and 20 Should Taps in cadence. YHC usually likes a good jail break at the end of Cobra, so that’s what we did.

Mary: LBC X20, Low Slow Flutter X20, Homer to Marge X20, Pickle Pounders X20, Pigeon Stretches, Downward Dog, one last Shawshank.
Announcements: YHC needs someone to cover Ivan as he had a conflict. Potts later volunteered to cover Q. Check him out on Friday!
T-Claps (Recognition): All PAX pushing each other this morning and holding each other accountable, including YHC. 187, Redenbacher, and DawgPound for getting some EC.
Prayer: Continued Prayers for Forceps and his family. Prayers for Wiggly and his family. First Responders and Military. All Unspoken. YHC took us out!

Always an honor to lead. Thank you for allowing me the opportunity this morning!

Seven of Diamonds – The Nest 2/25/2020

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When 5:30 rolled around, 11 PAX showed up, responding to the call for a non-stop, challenging workout.

Warmup:

EC: Norm, Marky Mark, Mr. Terrific, Boy George

SSH 20x, Smurf Jack 20x, Red Bull Smurf Jack 10x

GMs 10x

The Thang:

Whenever I Q, I try to maximize the unique features of the site. The Nest has a fantastic loop that’s not too long and not too short and includes a mini version of the ramp at Ting Stadium.

My goal for every Q is to challenge each PAX to do something beyond his ability. The Seven of Diamonds fit the bill for non-stop work. It’s a simple workout conducted on any circuit with four corners. On each circuit, you complete exercises in increasing multiples of seven: 7, 14, 21, or 28. I was impressed by the hard work everyone put in this morning!

Seven of Diamonds

Here’s today’s circuit:

  • Lap 1: 7 burpees each corner (total 28)
  • Lap 2: 14 low slow flutters in cadence each corner (total 56)
  • Lap 3: 21 Merkins each corner (total 84)
  • Lap 4: 28 squats each corner (total 112)

Everyone landed with someone their own pace. Pikachu and Mr. Terrific took turns challenging each other to sprints on the straightaways. Little did they know that I had sprints planned on the mini ramp. Two or three other groups naturally fell out and counted the exercises together. Faster groups circled back and completed exercises with slower groups.

Turns out that one corner is a bus stop. The bus rolled up while we were doing burpees. Pretty sure the kid was afraid to get out of mommy’s car and walk to bus until we were mostly done.

After completing the first four laps, I converted to an Indian run between corners to keep everyone together. We counted the final lap together, which included all four of the exercises.

Sprints: Finally, with about nine minutes to go, we all lined up for sprints. After all, I really didn’t want to disappoint anyone! In the dark, it was hard to find good markers, but I broke the ramp into thirds.

Three markers: Sprint to first marker, walk back; sprint to second marker, walk back; sprint to third marker, mosey to where we warmed up.

Mary: Low hold 30-60 seconds, Have A Nice Day!

Announcements: Check Slack. Also, look around you. Your F3 brothers are the ones who will make you stronger, both mentally and physically. You’ve tried it on your own, but it’s not sustainable. Enjoy these brothers around you. Keep giving, keep leading, keep motivating.

Prayer requests: Forceps and family, Wallaby and family, Lipstick’s sister

This was a fun Q, always a privilege to lead!

Modified due to rain

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Pax of 3 for modified Murph today because the pull-up bars were wet.  Rain didn’t stop us from running though, followed by sets under the pavilion.

Warm Up:  Run one mile

The Workout:  Modified Murph, substituted pull-ups with burpees.  Half way through workout we figured out that following 5 burpees with 10 merkins was a bad idea.  For second half of the sets we did LBC’s instead

Total workout:  50 Burpees, 50 LBC’s, 200 merkins, 300 squats

Mary:  Run one mile

Announcements: None

Prayer:  Silent

Light it up!!

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FNGs:1 FNG. (Armpit) 5 for EC.  Fonzie, breach, born & buttermilk
Warm Up:16 pax total started with SSH, Windmills, daisy pickers, fazio arm circles, seal claps, over head claps.
The Workout:9 for Red October

one person did battle rope twist while the others did the exercise 20 count IC

Rows

Squats twists

Push up drags

Burpee press

American hammers

Leg raises

Curls for girls

Step ups

side bends

Wonder bras/ (mountain climbers/ opp mc/ peter Parker)1:4

Half burpees curls

Mary:

all in 20 count Cadence

lsf/6 inches/ hello dolly

lbcs, homer to marge, pickle pounders, shoulder taps. 10 burpees oyo.

Announcements:q sheet need a filled out. Q all AO challenge. Forceps sons service at Hope Saturday
T-Claps (Recognition): Att runners along with half milers last weekend
Prayer:forceps and family, military and 1st responders, marriages and families health issues

Water Fountain in the Bathroom? No, but it smells like someone is dying in the Men’s room…

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FNGs: Welcome Fatback- Homicide Detective city of Raleigh, brought out by Rainmaker
Warm Up: Rainmaker was rolling in late with our FNG- PAX did SSH until they arrived and joined the circle. YHC then delivered the pre-workout FNG speech while we did SSH.  (about 4 minutes of SSH) Pax mosey to the top of Ting Park for IW x10 HB x10, Windmills x8, Mountain Climbers x25
The Workout: Pair up based on Speed. Pax went in opposite directions around park. Each time they met Double Merkin Burpees x10. We repeated this four total laps (2 Miles) Burpees were about every 1/4 mile.  Next we mosey to the bottom of Ting Ramp for Merkin Suicides. At each lamp post (12 total) 2 merkins at post and then 2 back at bottom of ramp. 48 total Merkins during suicides.
Mary: We were running short on time, so YHC sang Mary Had a Little Lamb while we did Suicides.  Yoga cool down during COT
Announcements: Tremendous work on coming together for our brother Forceps this past weekend. Memorial Service for his son this weekend at Hope 12-2
T-Claps (Recognition):  A lot of Cotters this morning came out for a good start to their week. Welcome back Bigalo, Particle Board, Rainmaker and our FNG Fatback for pushing hard.
Prayer: Leahy Family, Rainmaker’s fellow officer Chris lost his wife at 41 from a virus. A gentle reminder if your sick, stay home and get well. Even a small virus can turn deadly. Rainmaker to follow up if the family needs any support, other than our prayers.

 

 

A Pirate’s Life at Mutiny; Zamboni Goalie #90; Welcome Armpit!

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FNGs: Welcome FNG Dave Mack, aka Armpit, also known as Doug in some parts.  A career USAF veteran, a fan of Ohio State too.  Gave him disclaimers.  Thanks R-22 for bringing him out!

Warm Up:  Had all 16 PAX run around the gym and circle up in the half circle for the following warmup exercises on this 47 degree clear day:  25 SSH, 10 Don Quixotes, 10 Daisy Pickers, 10 Sir Fazio (F/R), 10 Seal Claps, 10 O/H claps.

The Workout:  PAX split up into two workouts, kettle bell or boot camp.  YHC was inspired by a recent beat down by our very own Pirate, POTS.  Rather than sandbags, we opted for Rocks.  Minnesota was MIA although LipSync tried finding it with his 40,000 lumen headlamp!  Karaoke / jog to the rock pile.  Grab a medium sized rock.  Line up in a straight line on the soccer pitch.  Dauber called out 10 or so rock exercises (20 count or 10 cadence count).  After completing one exercise, PAX dropped their rock and jogged backwards about halfway (some think it was more like 3/4).  5 merkins.  Jog back to their rock.  The exercises included:  Curls for the girls, rut-rows, O/H press, triceps curl, toe taps, bus drivers, SIMBAS, goblet squats, plank hold slap rocks, ground pounders.  Move to the cement sidewalk.  On your six.  Chest presses (multiple).  With rock above chest, hold 6 inches (20 cc), still holding rock, 10 chest presses, still holding rock, 45 degrees on legs (20 cc), 10 chest presses, still holding rock, legs 90 deg (20 cc), 10 chest presses, still holding rock, 6 inches legs off ground.  Arms burning.  Recover.  20 LBCs.  Good ams.  Return rocks to the pile.  Saw some sparks!  Toe taps on the curb.  Bear crawl to an island.  Frankensteins. Open doors for our hips.  Mosey to the wall.  Great mumble chatter re: emergency goalie, #90, Canes hockey game.  Look it up – amazing story!  At the wall, 15 cc BTTW, 15 cc People’s Chair; Runner’s Stretches against the wall.

 

Mary:  Joined LED and Red October PAX on the tennis courts.  Lots of ab work including pickle pounders, home to marge, LBCs, hello freakin’ dollies, etc.

Announcements:  Saturday service for Jon (Forceps’s kid) – Hope (Apex), 12-2; New updated Q sheet (sign up for every AO in SW)

T-Claps (Recognition):  EC guys; All PAX contributing to a great cause!

Prayer:  First responders, Military, Injured PAX, Relationships at home, Forceps and his family; LED took us out.

2nd F – Panera Bread to follow.

An honor leading you men in the gloom!  Love you guys!  -Dauber

 

So There’s This Guy in Front of the Elevator doing Jumping Jacks…

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EC: Yogurt, Full House

A balmy 48 degrees for YHC’s 2nd Q at the Train. After planting the shovel flag, YHC had to do a little recon on the parking deck to be sure no ice patches were left and we had a clean playing field. Returned to the lot to find many PAX ready to roll. 11 mighty men got stronger aboard the train today.

FNG’s: None
Warm Up: SSH x 20, Good Mornings x 10, Seal/Overhead Claps x 10 each, Frankenstein x 10, IW x 10, and Hillbillies x 10.
The Workout: PAX moseyed a non-traditional DT loop down to the library circle and back to the 2nd floor of the parking deck.

The group did some fast feet on the curbs down the length of the lot. Squat hold for 6. The return trip was typewriter style back down to the beginning using the curbs. Plank hold for the 6. Returned to 1st floor

Pax were each assigned a parking space for a series of AMRAP exercises. The “timer” would be the first pax in line who would run the stairs to the 3rd floor and do SSH x 10 in front of the elevator. No talk of any weird stares from any customers. Too early I guess… Pax would then return to the end of the line, next pax would go and exercise would change.  This train went down to the wall and back until all pax climbed the stairs twice.  AMRAP exercises were:

Prisoner Squats, LSF’s, Merkins, Sumo Squat Jumps, Plank Hold, WW2’s, Split Lunges, Shoulder Taps, Star Jumps, Homer2Marge, Standard Squats, Pickle Pounders, Monkey Humpers, Carolina Dry Docks, LBC’s, People’s Chair, Wide Grip Merkins, Dying Cockroaches,  and 3 sets of Burpees mixed in there.  I think I heard Da Business say “c’mon seriously” when YHC called for the first set.  It’s ok, he was the stair climber on the last set of those. RESPECT  .

The train made it successfully both ways. YHC had 2 more Thang’s on the docket for today including some sprints and some BTTW work, but to no avail as time expired.

Mary: Mixed into the Thang’s.
Announcements: Forceps son memorial service this Saturday 12-2 at Hope Apex. Yogurt has the Q at The Nest Tuesday.  Come on down and get out of your comfort zone he says. Run for DeeDee 5 k coming up.  Check slack or w/ Skidmark about this.
T-Claps (Recognition): All the pax putting in great work today!
Prayer: Forceps, military, first responders, our Nation. Pumpkin Spice has a neighbor who lost his brother, needs support, and hopefully can get EH’d to a workout soon.  This young man needs this community of HIM. Honored to lead fellas!

Where My Dogs At? Good Guy Miles for 4 PAX at AGS..

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No Q Tour travels this morning for YHC. It’s Sunday and as site Q of AGS, there was planning involved, but nothing that would require a walk through. Pre-Blast offered ‘Good Guy’ miles, nothing too crazy, no hill repeats, no Crossway, no slippery bridges…just straight flat road miles for all those in need of a shake out run from the day before, figuring there may be a need given the Strava feeds. A 3 mi EC was also planned for those in need of extra mileage. Certainly, YHC was in need of more miles this week having traveled on Monday and Tuesday, but who else would show?

Only received an Aquaman “SC” from the night before and a M4L- “Asking for a friend” rucking request, but you probably know how that ends.

Arrived to Womble around 5:20. Redenbacher was already there. Planted the flag, grabbed the light up vest and we were off. A nice even paced jaunt up Stinson to Rogers St. and then onto Main past Sir Walter (where M4L would have stopped for coffee if he showed for the ruck) and behind the parking deck where Ivan meets. Have big plans for that AO this coming Friday after taking a closer look at the surroundings this morning. Proceeded straight past Downtown Train and then a right on Earp, following all the way to a right on Bass Lake and then Stinson back to the flag. Arrived back to see 2 new cars parked in the lot.

Oboe had just pulled up and the owner of the other vehicle was stretching on the curb. At first YHC had thought it was Sprinkler. As I arrived closer, I didn’t recognize the face and did a double take. Could it be? “Hi, I’m Keith,” he said.  The past 3 weeks have yielded 2 new FNG’s at AGS. Shout out to Farva for headlocking “Keith” this morning to join this thing we call F3.

5:28 and still no sign of any other PAX. Where my dogs at?….YHC gets it. There were alot of miles yesterday and Sunday’s are typically a day of rest for many, but would like to see some more folks on Sunday over the next few weeks. Gave our FNG the disclaimer and warmed up with the following series of exercises

FNGs: Welcome Vasoline. YHC, Redenbacher, and Oboe had a tough time with the naming ceremony this morning. We really needed Dawgpound on this one. Vasoline works in the beverage\soft drink industry with Farva and tried to come up with obscure soda references to start. After a few minutes between teetering on Shasta and Fresca, and a beverage called Moxie that YHC came up with that neither Oboe or Redenbacher had heard of, we then started asking about sports teams and favorite bands. Smashing Pumpkins and Stone Temple Pilots came up and we settled on the STP classic- Vasoline.

Warm Up: Light jog around the lot. Frankensteins and lunge walks to the middle. Carioca L\R, R\L. Circled up for Imperial Walkers X10, Hillbillies X10, Morocan Night Clubs X10, GM’s X10, Fazio 10F\10B, Prison Squats X10, Squat Hold while YHC explained the route.

The Workout: From the tennis courts, PAX would proceed the long way around the baseball fields and up Grigsby to the neighborhood on the right of the Sugg Farm gate. Follow it down to the greenway and then a right to follow the newer greenway extension back to Grigsby. Followed Grigsby past Stinson and a left on Rogers St., past Main and behind to Earp (just like the EC route), but a right back on to Raleigh St. and then Stinson back to the flag. PAX got between 4-5mi with several pick ups of the six.

Mary: Stretches- Pigeons, Downward Dogs, Right over Left, Left over Right.  All while watching a tremendous sunrise.

Announcements: Forceps’ son’s memorial service is Saturday, Feb 29th at Hope Church from 12-2. Check Slack for updates.
T-Claps (Recognition): All PAX getting out this morning in the cold and putting the work in.

Prayer: Prayers for Forceps and his family. Wallaby and those battling substance issues. All military and first responders. YHC took us out.

Yosemite Kringle

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YHC got in from the airport a little after 0100 and, according to Garmin, got 3 hours and 55 minutes of sleep before getting up and heading to Holly Springs to lead this below-freezing ramble.  Knowing that there were three planning 5-mile EC I was curious how many would actually show up.

Much like the DPG that ran last week we were having staggered starts with 5-milers leaving around 0600 and the 3-milers heading out around 0625.  Let’s see how it went.

EC: Yosemite, Warbucks, Martini

FNGs: This is a joke today, right? I didn’t even want to go out in this, let alone someone new.

Warm Up:

The same warm up was done for both groups.

SSH x10 IC

Frankenstein x10 IC

Hip openers x10 IC

The Workout:

At 0600 and after being told to watch the ice, each PAX began Forward Foot Flops (FFF’s) OYO.  Some started by putting their left foot first, followed by the right, and then back to the left.  Others went right, then left, and then back to the right.  Rinse and repeat x6000+ times (individual results varied based on milage).

Once the first group was gone YHC climbed back in to his warm vehicle to pass the time.  The devil on my shoulder started suggesting that, if no one else show up, maybe I should just say in there until closer to 0700 and then just run in a circle until the runners get back.  Luckily Sprinker showed up to run 3 iles with me and after we warmed up we also started with FFFs.

Also, apparently when you have a long beard and you run in temps like this you end up looking like something out of a Christmas special.

Mary:

Some stretching and yoga were done once everyone was in.  We successfully had all PAX in (including ECers) around 0700.  I think this staggered start thing might actually work.

Announcements:

ShamWow!’s baptism at Hope tomorrow morning, following the 0930 service

T-Claps (Recognition):

To all SW PAX.  You know why.  You are real HIM.

Prayer:

Forceps and his family.  Today is going to be a difficult day.  Take a little extra time today to talk to God and offer to lend some of your strength to help Tim and his family.

 

Always an honor, even with no sleep and frozen hands.

 

010000

You Say It’s Your Birthday…It’s My Birthday Too…and Mine Too!

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Funny the coincidences you find in SouthWake. I had known there to be a very high population of PAX sharing the first name “Todd” (ie: Wiggly, Norm, Pablo, Maybelline, Coal Ash, and YHC), but what are the chances of 3 PAX posting on the same morning, sharing the same birthday. That’s just crazy talk. Arrived to Disney this morning not feeling any older, but definitely forgetful as YHC forgot his flag. Did remember the chalk to mark the ground with, but did forget the flag. As I was starting to make my way down the lot, Dawgpound came rolling in for some EC. Exchanged some pleasantries and headed toward the Community Center to the back side in front of the football stadium entrance.

This area is a nice one for circuit training as I did see Pablo introduce this once before. There is a lower level and upper level with staircases on opposite sides. Lots of room for running up and down and in between. At the bottom of the staircase, I labeled ‘Get Ups’. As you travel ahead and bend toward the right there is another stair case (mini abyss). At the foot of this staircase, I labeled “Wide Grip Merkins.” Travel up the stairs of mini abyss and straight ahead to the walkway that joins the original staircase in the distance, I labeled this spot “Diamond”. To the left there is a brick shelter, that has a perfect wall for B2W’s. Labeled that ‘B2W’ of course.

Made my way down the staircase back to the beginning and ventured back out to the large lot of Disney by the high school entrance. Noticed a yellow gate that was closed to the right, which would connect school traffic from either side.

Checked the watch, which left plenty of time to make it back without a mosey. A bit chilly this morning, but not too cold and would produce some comfortable workout conditions. Back to the starting point, saw a few more cars and more rolling in. 187 and I exchanged some ‘Happy Birthday’s,’ knowing from last year we shared the same day. Additionally, I learned on Monday at Paradise City that Doc also shared the same birthday, but would he be here this morning? Turn around and there he was to complete the birthday trio.

Who else was coming out to celebrate? I left an open invite on preblast the night before, but who would show? After all was said and done, we had 12 total PAX- The birthday boys- 187, Doc, and YHC, along with Emeril, Dawgpound, Java, M4L, Nemo, Bobby Dall, Potts, Quiver, and Pikachu. A great crowd. Unfortunately, most of 12 Oaks missed it, including Slide Rule who HC’d at Panera the week before (Pikachu was there and can vouch).

Quick check of the watch and it was 30 secs to lift off. PAX were greeted and thanked for attending this planned birthday bash. We had 3 birthday’s so YHC fortunately had 3 workouts planned. 5:30 hit and we were off with a skinny lap around the lot.

Warm Up: SSH X43, Imperial Walkers X20, Hillbillies X20, Morocan Night Clubs X10, Fazio Arms X10 F\10B, 2 Burpees… Quickly instructed PAX to form 2 lines. This was met with a Dawgpound groan. I think he knew what YHC meant when he said we’d keep things moving this morning- no 10 counts.

The Workout:

Birthday Party#1

Indian Run out of the main lot all the way to the community center, take a left down past the make-shift classroom buildings, all the way to the main entrance of the football stadium. Broke the Indian Run and quick had PAX squat hold for instruction. Informed PAX to find an accountability partner and that I labeled the ground with a specific exercise, starting with 2 Turkish get ups where we were standing, run around the corner to the base of the (small abyss) to perform 20 wide grip merkins, proceed up the stairs and straight to the walkway for 20 diamond merkins, and then Balls to the Wall on that shelter in cadence X20, before heading back down the stair case to do a rinse repeat of the circuit. If anyone ended early, they’d need to come back for the six until all were finished.

PAX did a great job staying together and in many instances all shared the same cadence counts. Squat hold at the bottom while waiting for the few remaining PAX to mosey down the steps after their second round.

Birthday Party #2

Formed back into same 2 lines and executed an Indian run to the yellow closed gate YHC saw earlier in the morning while setting up. Got to the front and instructed PAX to bear crawl underneath about 10 yards to the street, look both ways and mosey to the large Disney lot. Mosey’d to the far corner, where we would do a progressive circuit with their accountability partner..

Corner 1- 2 Burpees

Corner 2- 2 Burpees, 20 Prisoner Squats

Corner 3- 2 Burpees, 20 Prisoner Squats, 20 Mountain Climbers

Corner 4- 2 Burpees, 20 Prisoner Squats, 20 Mountain Climbers, 20 Shoulder Taps

Formed 2 Indian Run lines again and took PAX to the abyss

Birthday Party #3

At the Abyss, Partner 1 stayed for LBC’s, while Partner 2 proceeded down the Abyss and at the bottom performed Pickle Pounders X20 in cadence before coming back up. At the top, Partners Switched out

YHC remembers Nemo mentioning that it seemed kind of odd PAX were performing Pickle Pounders in silence at the bottom. Usually during this exercise, its a time of ‘Yo Momma’ jokes and ‘That’s what She Said’ humor.  Mumblechatter was really low this morning and appeared to be all business.

Once PAX finished up, YHC instructed a single file Indian Run back to the flag (fortunately Pikachu brought one). As we made it back to the beginning of the lot I’m not sure what 187 said to Bobby Dall, but there was a jailbreak that ensued…one for the books with both in an all out neck in neck foot race.

Circled up for Mary, but not before YHC called for a plank hold. Yep- YHC wanted to check his clock to make sure it was working. Clockwork merkins all the way around from 1-12 to finish up the morning. Nemo likes these, I could really tell.

Mary: Low Slow Flutter X20, American Hammers X20. Asked Doc for an exercise and did some dying cockroaches X10, 187 gave PAX some Peter Parkers X10. YHC also instructed on a series of stretches, Pigeons, Downward Dog, and one last Good Morning in cadence. What a morning it was!

Announcements: Emeril did have an announcement and lead PAX the singing of Happy Birthday to celebrate the birthday trio. Check 3rd F for community opportunities. Forceps’ son Jon’s service will be held next Saturday, Feb 29th at Hope Community Church from 12-2pm
T-Claps (Recognition): All PAX getting out there this morning and pushing each other. Potts is putting in work these past few weeks. I see a half marathon in November for that guy.

Prayer: Forceps and his family. Additional prayers for Lipstick’s sister, Wallaby, and those battling substance issues. All those unspoken and continued health for PAX and their families.  YHC took us out.