AO formerly known as Tiger Blood

Tiger – Ween

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As the Q rode in to TigerBlood with a Tiger in the passenger seat a small group was gathered.  The crowd increased including Spiderman.  A brief discussion was had trying to figure out the mystery Spiderman that wouldn’t talk.  I believe this webmaster likes bananas.

As the clock struck 5:30am the group was off for a quick mosey over to the front of the elementary school around the picnic tables for a warm-up.

FNGs:N/A

Warm Up:

  • Good Mornings X 20 IC
  • SSH X 31 IC
  • Merkin clock – around picnic tables.  Started at noon in the derkin position, moved over to 3 o’clock, to 6 o’clock, to 9 o’clock.
  • Jump Ups X 20 IC

The Workout:

The PAX made their way over to the bloody wall for some H – A – L – L – O – W – E – E – N.  Here is how things went down…

H – Happy Jacks X 20 IC – A SSH was executed and after every 5, 2 jump squats were done, until the group made it to 20.

A – Apollo Creed Burpee X 10 – That’s right, a one armed burpee.

L-LL Cool J X 20 in somewhat cadence – Alternating lunges followed by a burbee and a jump squat.  The burpee is the “cool” in LL cool J.

L – Ladder Jacks – SSH X10 IC, Seal Jacks X 10 IC, smurf jacks X 10 IC,  and plank jacks X 10 IC

O – One -Legged Burpee X 10 IC

W – wave of merkins – The PAX got into a tight circle starting with Emeril (not to his liking) with a 1 making our way around the circle. After reaching 5 the wave of merkins continued back down to 1.

E– Elevens – Balls to wall, merkins on the curb.  Started with 10 B2W and 1 merkins working our way back to 1 B2W and 10 merkins.

E – Elevens – Curb jumps  and dips.  Started with 10 curb jumps and 1 dips working our way back to 1 curb jump and 10 dips.

N– Narrow squats – X20 IC.  Feet together knocking out a squat.

The combination of getting after Halloween, the costumes, and humidity had the PAX working up a good sweat by this point.  Spiderman had yet to identify the real man behind the mask, but certainly had superhuman powers as he crushed the workout. The Tigerman was close to blood, but managed  to get away with just some mud.

The PAX did an Indian Run behind the school back to the parking lot.

The Q quickly pulled out a speaker for Ghostbusters.  With everyone holding the plank as the music started the group was instructed to knock out a burpee everytime “Ghostbusters” was said and plank jacks every time  “I ain’t afraid of no ghosts”.

Mary:

  • LBC X 20 IC
  • Freddie Mercury X 20 IC
  • 6 inch leg hold X 31 IC
  • Flutter kicks X 20 IC
  • Homer to Marge X 20 IC
  • Boat Canoe X 20 IC

Announcements:

Frosty CSAUP 12/07 and SW xmass party 12/14 (?)

T-Claps (Recognition):

Those who managed to make it through this work-out in a costume.

Prayer:

All those going out to collect candy and all unspoken prayers.

Tiger War

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It was  a brisk morning rolling into  TigerBlood with a good crowd ready to get after it.  After a quick check for FNG’s the PAX were off to get things under way.

FNGs: nope

Warm Up:

Ran along the side of the middle school towards the track for with some butt kickers, karaoke, and high knees along the way.  The PAX knocked out 2 laps around the track stopping along the way for SSH X 20, dips X20, Good Mornings X 20, Fazio Arm Circles X 20, Step up on bleachers X 20, and squat hold Moroccan night clubs X20.  Mosey behind the schools making our way to the far parking lot next to the elementary school.

The Workout:

War

The Pax paired up and 8 went to one side of the parking lot and the other 8 remained on one side of the lot.  The Q had prepared a special deck of cards for War, but realized when pulling the deck out that the wrong deck of cards was brought. There were some secret jokers in the other deck that will have to come out next time.Here is how the Game of F3 War went down…

Each group had half a deck of cards.  One person from each group took turns pulling a card.

Round 1:

  • Diamond – LBC
  • Hearts – SSH
  • Spades – Squat jumps
  • Clubs – Boat Canoes

The highest card was the winner and everyone had to do the exercise and amount of reps based on the card number.  Face cards were 10 and Ace was 11. The losing team had to do 1 burpee after the exercises were complete.  Both groups had to run down the parking lot to third light pole and back ready to pull the next card. Peak Week and the Q faced offed for a good ole’ fashioned duel going into double war.  Peak Week just lost and the penalty was 10 burpees for his team.

Round 2:

  • Diamond – little baby dips on the curbs
  • Hearts –  Star jumps
  • Spades –  merkins
  • Clubs –  SSH
  • Face Cards – run to the 1st island and back, run to the 1st light pole and back, run to the 2nd island and back

Same rules apply to round 2 but there wasn’t a run after each card was pulled unless it was a face card.  One good ole’ fashioned duel went down again with the Q, but this time was beat out and a 5 burpee penalty was applied.

With some mumble chatter about the definition of a boot camp and the amount of running the PAX finished WAR and assembled into two indian runs making their way back  to the parking lot for Mary.

Mary:

Six inch leg hold moving to twelve inch back to six inch up to twelve inch and into flutter kick.

Announcements:

SlideRule mentioned a shield challenge with four men drinking a beer together for the month of January.  He also mentioned starting a small group bible study  in the new year.  More details to follow.

Prayer:

Prayers were lifted for the family and friends of the 14 year old girl that was hit by a car in Holly Springs yesterday and lost her life. Prayers were also lifted for a friend of Banana Seat that died of a heart attack along with all unspoken prayers.

It is always good to get out and lead the group.  Watch out for the Joker in the future.

Nothing But Net

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YHC overslept slightly and knew he was going to miss the EC crowd. After quickly getting ready and out the door, I pull up to the stoplight and see Emeril headed toward Disney. I rolled down the window to try and convince him to follow me to Tiger Blood, but he wasn’t playing any games. He was ready to run the Disney PAX to death. As I pull into the lot at 0507, I see the EC crowd of Axe, 187, Bernie, and Lipstick just leaving , so I quickly grab my tracer and try to catch them. After a brisk half-mile sprint, I catch them as they missed turn for Gable Ridge. Bernie and Lipstick had other plans, so 187, Axe, and YHC turn back to get on track. Just before getting to Holly Springs Rd, we picked up a friendly Pokemon who surprised us when he said he was only on mile 2, not 20. So we headed back to Holly Ridge just in time to see Coal Ash swerving around trying to find the entrance to Tiger Blood. Slaughter and the 12 Oaks clown car roll up and at 0530, we’re ready to roll.

EC:

FNGs: None, the heard Emeril was Q’ing at Disney

Warm Up:
Mosey to back parking lot for:

SSH x20, The goofball x20, daisy pickers x10, mountain climbers x20, moroccan night clubs x10, seal claps x10

Mosey over near the basketball courts.

The Workout:
Thang 1 – Double 7’s

We started out with 7’s from the playground to the parking lot gate. YHC called scorpion dry docks at the playground and pistol squats, 1 each leg. Flanigan suggested we do 1 on each leg for dry docks as well, hence the double 7’s.

Thang 2 – Shoot around

Over to the basketball court to see what kind of ballers made it out to Tiger Blood. PAX lined up and did an exercise called by YHC while PAX took turns taking a shot. We began by doing 1 burpee for a miss and adding 1 after each miss. This turned out to be a terrible idea with this group. After missing the 6 or the first 7 shots, YHC decided we’d wait until the end of each round to do penalty burpees. The terrible shooting continued for 5 rounds and quite a few burpees done after each round. We had a round of horrible dunks, 3 pointers, and free throws.

Exercises done: plank hold, squat hold, plank jacks, SSH, Al Gore’s, and lots of penalty burpees.

Mosey over to the long parking lot.

Thang 3 – Merkin Shuffle + Guantanamo’s

PAX partnered up for Merkin shuffle (5 shuffle steps + increasing pattycake merkins). YHC didn’t do a good job on explaining the proper count for pattycake merkins (2 merkins = 1 count). We struggled through the count until we hit the 1st island.

We then switched to Guantanamo’s until the 2nd island, then back to merkin shuffle. YHC tried counting left, right = 1, but PAX didn’t get that either, even cadence counting didn’t work. As this fell apart, we switched back to Guantanamo’s to the 3rd island.

A sprint back to grab the basketball then mosey back to the start for Mary.

Mary:
As noted in the pre-blast, we did some spelling. PAX held a 6 inch hold and spelled the alphabet (capital letters) with both feet together. This was so much fun at Purple Cobra Tuesday, that YHC brought it back out.

Just after our spelling lesson, Bernie and Lipstick showed back up for a little Mary and CoT.

LBCs x20
Hello Dolly x20
Homer to marge x20 x10 right/x10 left
American Hammers x20

Announcements:
Picnic this weekend, Neuse River trail run Saturday (see Pikachu for details)

T-Claps (Recognition):
To all the PAX who showed up today and were unashamed to show off their terrible shooting skills.

Prayer:
Praise for Shredder’s return to the gloom, Bernie’s family, classmate’s mother who passed unexpectedly

YHC took us out.

Not sure why we’re running at a Boot Camp.

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As the PAX got out of their cars I informed them that they weren’t going to need gloves for this workout.  Bit of mumble chatter related to having to only run.  Moby was ready to get back in Bluehens car.   I plan to try to grab one Q a week and work on running for the HSHM.  Today’s workout would be track focused and negative splits.

FNGs: None

EC: Pikachu, The Natural

Warm Up: SSH, Hillbillies, Good Mornings, Windmills

The Workout: Jog down to the track.  Partner up, like speed.   Go in opposite directions when you meet x25 Core Exercises in cadence.  Every lap speed up.

Mary: 5 burpees for chatter, Hillbillies, Imperial Walkers, Plank Hold x10 count per Pax while stretch calves, runners pose, pigeon

Announcements: See Slack

T-Claps (Recognition):   Dumbo’s shooting star

Prayer:  Bernie and his family

Get On the Philly Bus V2

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With the excitement of UTI (HIM) pushing the limit on breathtaker to raise $ and awareness for the Travis Manion Foundation and a big game for the Philadelphia Eagles playing Flanigan and BlueHen decided to dial up version 2 of Get On the Philly Bus at TigerBlood.  Version one was held prior to their Super Bowl LII championship and certainly brought some good philly mojo the hope was alive that the same would hold true and the birds could get back on track.  The BB was intentially delayed until the outcome of this game.  The Birds are back baby – Discount Double take tossed up an interception to seal the cheesehead fate with seconds left in the game! Fly Eagles Fly!

Although TigerBlood got beat out by Disney due to a mole (M4L)  coming over to BlueHens house at 7:45 to distract him and Flanigan allowing for bids to come in at 7:58, we were happy to help contribute to a great cause and in the end it looks like everyone won – additional $ for Travis Manion and Birds Victory!

FNGs: N/A

Warm Up:

Mosey over to  the parking log behind the middle school.

  • SSH X 11  (BlueHen)
  • Good Morning X 7 (Flanigan)
  • Clock Merkins (BlueHen) 1-wins this year,  3- Super bowls, 10 NFC East Championships, 11 Carson Wentz

The Workout:

Eye of the Tiger

The PAX made their way over  to the track.  While BlueHen fired up the Philly DJ stand, Flanigan directed the PAX to do 3 hot laps around the track stopping after each lap to knock out 13 merkins (in honor of Agholor catching babies).  Eye Of the Tiger was planing and the PAX needed to make their way back before the song ends or a penalty would be applied.  The PAX made it back and no penalty  was needed

E A G L E S

The PAX transitioned into an indian run over to the far side of the elementary school parking lot near the bloody wall.  Everyone partnered up for a round of E A G L E S.

E – Empty wheelbarrows. With partner empty wheelbarrow from bloody wall to middle of parking lot, switch and make their way back.  The facial expressions while crabwalking with a partner lifting the legs were classic.

A – Australian mountain climbers.  Everyone on the wall for 20 count of AMC .

G – Goofballs.  The PAX did 20 IC Goofballs.

L – LBC’s.  The PAX did 20 IC LBC’s.

E – Empty wheelbarrows.  Time for another round of partner empty wheelbarrows.  (fan favorite)

S – Star jumps. the PAX did 20 star jumps IC.

Rocky (Gonna Fly Now) Tabata

The  PAX made their way over past the tiger prints to the front of the elementary school and everyone found a spot at what of the tables.

With Gonna Fly Now playing two rounds of Tabata as follows went down.

Set 1 – box jumps & merkins

Set 2 – box jumps & derkins

Set 3 – dips & Urkins

Set 4 – squats & dips

Rinse and repeat four times.

Prior to Mary two rounds of wind sprints in the parking lot.  Partner one sprint to the greasy pole while the other partner did squats.  Rinse and repeat.

 

Mary:

The pax took turns with several rounds of ab exercises bringing as we closed things out. Plenty of sweat with minimal blood.
Announcements:

F3 Southwake picnic coming up Oct. 12.

T-Claps (Recognition):

UTI – he continues to do great work with the breathtaker and raising $ and awareness for Travis Manion Foundation.  As mentioned earlier, although TigerBlood got beat out by Disney due to a mole (M4L)  coming over to BlueHens house at 7:45 to distract him and Flanigan allowing for bids to come in at 7:58, we were happy to help contribute to a great cause!

Prayer:

Warbuck’s babysitter who has been sick.

9 – 19 – 19

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The Q rolled into the lot with a few minutes to spare and a crowd  of 9 ready to  get after 9 – 19- 19 at TigerBlood.  Great to see some old (Da Business- RESPECT) and new faces at this AO. It  appeared that Pablo tackled EC solo.

FNGs:NA

Warm Up:

Mosey to the back of the school with some butt kickers and karaokes along the way.

Circle up for..

Good morning X 10 IC

CP X 10 IC

Windmill X 10 IC

SSH X 20 IC

FAC X 20 IC

Daniel Son X 20 on Ah kicks

The Workout:

The PAX made their way over to the soccer field behind the elementary school for some 9 – 19 – 9.  The PAX started at one side of the field and did the below exercises and sprinted to the other side for the next set.  This was repeated for 9 sets of exercises and sprints.  Still pool season so the PAXX worked on getting buffed, bronzed, and B*itch*n.

  1. 19 – Merkins – sprint across the field
  2. 19 – low slow flutter – sprint across the field
  3. 19 – wide grip merins – sprint across the field
  4. 19 – freddie mercury – sprint across the field
  5. 19 – one arm extended merkins – sprint across the field
  6. 19 – WWII – sprint across the field
  7. 19 – hand release merkins – sprint across  the field
  8. 19 – plank jacks – sprint across the field
  9. 19 – fake partner air clap merkins

 

Next up the PAX made their way over to the long parking lot and partnered up.  Partner one, in a wheelbarrow, made their way down the parking line and on the curb. Once in the middle of curb did 5 merkins in the wheelbarrow and continued down the curb and back out the other parking line.  The partners switched until each partner had covered 5 parking lot curbs and 10 parking lines.

Quickly the PAX went over to the bloody, uneven wall next to the parking lot.  One partner did BTW while the other group of partners did 20 count IC quick feet.  Switch and repeat.  Next One partner did mountain climber BTW while the other group of partners did 20 count curb jumps.  Switch and repeat.  Finally, one partner did mountain climber BTW while the other group of partners did 20 one leg curb jumps.  Switch and repeat.

For the grand finale the PAX,  in an indian run, made their way to the red Tiger/Labrador paw prints leading into the elementary school.  One partner did 10 dips on the benches out front followed by 10 urkins.  The other group of partners did bunny hop jumps on each Tiger/Labrador paw print.  Rinse and repeat twice.

Mary:

Each of the 9 PAX called out an ab exercise that they didn’t want to do and the rest of the PAX did this exercise  while they zig zagged in and out of the PAX in the circle.  Next guy up called out an ab exercise until everyone made their way around the circle.   Boat caonoe’s X 20 IC to finish things up.

Announcements:

Completion of the mulch project at Oakview. 7:30 AM on Saturday.

T-Claps (Recognition): Da Business was able to successfully complete a workout at 50 and  returning from a week in Vegas.  He did mention something was bloody while he was there.

Prayer:

Prayers lifted for Shredder’s father that recently passed.  Continued prayers for CrabLegs.

 

 

 

Mind the Elbows

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FNGs: none
Warm Up: SSH x 15, Daisy pickers x 10, Imperial Walkers x 10, Hill Billies x 10, Fozio Arm Circles x 10/10
The Workout: Started out with a little mosey over to some picnic tables in front of the school. There, we gathered for urkins, durkins and dips, 10 each. Next was a light jog (being mindful of post-BRR/stair climb people) around the drop off lane and back to the picnic tables for round two. Rinse and repeat for a total of 5 sets.

Next, we went over to the loading dock where we split into groups of two. One group held balls to the wall while the other did LBCs. 15 count the first set but YHC decided that wasn’t long enough so we increased it to 20 for the remaining four sets.

Mosey over to the back parking lot. There, we did 15 catalina wine mixers. Jog over to the other end for 15 WWIIs. Rinse and repeat. On the second go round, Snap had the brilliant idea to move the wine mixers to the side walk as the parking lot was tearing up our elbows. Tiger Blood earned its namesake, at least in YHC’s case. On the fifth and final round, YHC dropped the count to 10. Mosey back to main parking lot for Mary.
Mary: Merkins x 20, Plank x 10 count, Pike Merkins x 10, Pickle Pounders x 10, Homer to Marge x 10, LBCs x 10, American Hammer x 10, right-over-left/left-over-right stretch. Have a good day!
Announcements: Run with the Police 5K/10K/5K Ruck on Sept 28th – F3 gets 20% discount (see Slack for details).
T-Claps (Recognition): Everyone that was able to make it out to the stair climb yesterday. Over 250 PAX strong!
Prayer: prayed for any unspoken

Then a hurricane came….?

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Abe mentioned he needed to back out of being Q for Tigers Blood so I picked it up for him. I assumed we would be working out in the rain with school being canceled and the hurricane churning up the east coast, but no rain. Small crown due to BRR started a minute late due to the mumble chatter.

FNGs: None

Short jog to the back of the school for warm-ups.
Warm Up: ssh, merkins, imperial walkers, sir fazio forward and backward, good mornings

The Workout:
         Thang 1: 4 corners in the back parking lot, start at 10 work down to 3.  Merkins, LBC, Carolina dry docks, and dying cockroaches
         Thang 2: Mosey to the front parking lot for a little Dora 123.  100 Freddy Mercuries 200 Lunges 300 Squats
Mary: Circle of Mary, Homer to Marge, Blue Devils, Low Slow Flutter, Hillbillies and mane more for the last 8 mins
COT:
          Count-a-Rama: 4
          Name-a-Rama: 3 Meh 1 Respect
Announcements: 911 Stair Climb, F3 SouthWake Picnic on Oct 12th
Prayer: Hurricane recovery in the Bahama’s, Prayers for eastern North Carolina people still recovering from last years Hurricane
Praises: Working out with these men
T-Claps (Recognition): All the F3 men undertaking the BRR
NMS: It was great to work out with the small group today, we had a lot of mumble chatter before during and after the workout.

Pump Up the Volume

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FNGs:

N/A

Warm Up:

To the song Get Low by Dillon Francis…

While song starts SSH X 10. As the song says get low gradually go into squat as low as you can go. Hold squat during … low… low… low…low. Some struggling here,  but effort made. This may have caused some turtle heads, especially SlideRule. Back into SSH X 10,  Morracon night clubs X 20, Plank jacks X 20. Repeat – As song says get low gradually go into squat as low as you can go Hold squat during …. Low… low ….. Low … low. SSH X 10, Morracon night clubs X 20, plank Jacks X 20.

The Workout:

Circle of Burpee Pain.  Playlist was a preview of upcoming evolution of men and continued until everyone finished. (All  along the Watchtower, Immigrant Song, Eye of the Tiger, Livin’ on a Prayer, Smells Like Teen Spirit, Everlong, Mo Money Mo Problems. )

55 – burpees in total with exercises in between.

10 burpees OYO, Plank Hold X 55 IC

9 burbees OYO, Freddie Mercury X 45 IC

8 burbees OYO, Plank Jacks X 40 IC

7 burbees OYO, Flutter kicks X 35

6 burbees OYO, Alternating Shoulder taps X 30

5 burbees OYO, Merkins X 25

4 burbees OYO, Diamond merkins X 20

3 burbees OYO, Slow low merkin X 15

2 burbees OYO, Spider merkins X 10

1 burbee OYO, Ranger Merkin X 5

With everyone winded the PAX transitioned into Evolution of man suicide run.

First up – Spiderman crawl – to first bush along the long parking lot beside the school. Sprint back and plank hold.

Next up – Bear crawl to second bush. Sprint back and plank hold.

Third round -Duck walk to third bush. Sprint back and plank hold.

Final round – Run to the last tree bush.  Sprint back and plank hold.

Evolution of man and song concluded and the PAX formed an Indian Run with most with most winded at this point. The PAX made their way back to the cars for Mary.  Along the way back a sighting of the bearded mystery man appeared. He very much looked like Bernie.

Mary:

Partner up and while listening to Roxanne by the Police the PAX did SSH’s for the entire song and with each “Roxanne” a  partner Merkin Clab was executed.

One round of guantanamo’s followed by plank hold with each pax jumping over each PAX in the circle.  To conclude a quick round of AH’s X 20, Boat Canoe’s X 20, and have a good day.

Everyone gave it what they had with minimal complaining.  The Q had a request for limited running, but a little over a mile was clocked.
Announcements:

See Slack
Prayer:

Noah’s ark and Crablegs.

Abs of Speed and a Mystery Man

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With BRR quickly approaching the Q decided to get some track work in with the PAX.  One PAX, Pikachu, got an EC run in and the rest showed up with a few minutes to spare.  With 9 PAX the group was off.

FNGs: N/A
Warm Up:

Mosey down to the parking lot behind the school.

SSH IC X 20

Good Mornings IC X 15

Windmill IC X 20

Morracan Night Clubs IC X 20

Sir Fazio Arm Circles IC X 20

Various leg stretches

The Workout:

With the sunlight continuing to come later the PAX made their way to the dark track.  The PAX were told we would work on speed and Abs today.  The Q could felt the excitement with this announcement.

Speed of Abs

The PAX started with 20 American Hammers followed by a 100 meter sprint at 50% with a plank hold until everyone has finished.  The last person in gave a 10 count from the plank hold.  This pattern continued with…

  • 20 IC Sweat Angels and into a 100 meter sprint.  Plank hold with a 10 count once everyone finished.
  • 20 IC LBC and into a 400 meter run (1 lap) at 75%. Plank hold with a 10 count once everyone finished.
  • 20 IC Monkey Crunches and into an 800 meter run (2 laps) at 100%. Plank hold with a 10 count once everyone finished.
  • 20 Flutter Kicks and into a 400 meter run at 100%.  Plank hold with a 10 count once everyone finished.
  • 20 Freddie Mercuries and into a 100 meter sprint (100%). The Q and Pikachu gave a 5 second head start to the Pax.  Plank hold with a 10 count once everyone finished.
  • 20 WWII’s and into a 100 meter sprint (100%). The Q and Pikachu gave a 5 second head start to the Pax.  Plank hold with a 10 count once everyone finished.

During the run a mystery man was running along the track.  It was dark and difficult to make out this person as he weaved in and out of our Ab exercises. He was a focused man dialed into his running.  He had a dark beard and closely resembled either Ricky Martin or our very own Bernie.

Brokeback Merkins

The PAX made their way from the track to the parking behind the school.  The PAX Partnered up and ran in opposite directions.  When they met drop down for some brokeback merkins – 10 each.  The PAX continued until everyone completed 40 merkins.

A quick Indian run back to the main parking lot with about 5 minutes left for Mary.

Mary:

20 IC Boat Canoes

20 IC Peter Parkers

20 IC Windshield Wipers.

Announcements:

none
T-Claps (Recognition):

Mystery Man on navigating his track work with PAX laid out on their backs across the track.
Prayer:

Noah’s Arc’s wife, Trooper involved in a motorcycle accident, CrabLegs, Pickachu and relief from recent headaches.