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Crazy 8’s Random Reps!

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PAX: , , , , , , , , , , , , , , ,

EC: Full House, 187, Yogurt, Cupid, Axe

PAX: Yogi, Da Buisness, Brony, Full House, Fonzi, FedEx, Moby, Banana Seat, Axe, Oboe, Lipstick, 187, Dahmer, Cupid, 16bit, Yogurt, Katniss

FNGs: None

Yogurt, thanks for the opportunity!  PAX, thanks for a great turn out. Thanks to all of you in F3.  I’ve been with F3 almost 6 months, it has made a significant impact in my life, and I can assure you that many of you have no idea that you have been a part of it.

Some of you have made an impact by just doing what you do ITG, some have made an impact by what you’ve said, some have made an impact by your encouragement, some by your leadership, and some by your fellowship.  It is an honor to stand by your side!

Warm Up:

YHC arrived for his first Q at 5:03.  Debated skipping EC all week before my Q, but decided I needed it, so rationalized that I would EC but throttle back.  Upon arrival, realized there were all “deer” for the EC, great….I’ll be the 6 no problem….A little mumble chatter at the end of EC from YHC to the deer picking up the 6 that “I can’t believe you are running so fast considering the workout to come”.  It was a bluff and I think they knew…Arrived back at the lot to be humbled by how many showed up for my VQ! Beyond expectations, some audibles were required for my planned workout.

Imperial Walkers (aka Hillbillies) X 10

“A little mumble chatter somewhere in here about my cadence and incorrect exercise call out, but silenced immediately by 187.  Silence for the rest of the workout. I had no idea that 187 was so scary. What the heck? Is there something I should know about?  But anyhow thanks 187.

Imperial Walkers (aka Imperial Walkers) X 10

SSH X 20

Daisy Picker X 10

Fazio Arm Circles F/B X 10

The Workout:

2 group Indian Run around Soccer Fields to Play ground.

At the playground, taking one from the F3 playbook, we did Morning Call.  All PAX held Plank and did 5 Merkins as 1 PAX counted 5 Pull-ups. This was repeated until all PAX did 5 pull-ups.  A little confusing with 2 groups but hey I didn’t expect this many PAX.

Next a Mosey to the rock pile, where all PAX selected a rock for some arm work in cadence.  Random facts, No snake or spider bites today, and in cadence = 2X reps.

Curls for the Girls 10+

Overhead Press 10+

Tricep Extensions10+

Squats 10+

Well the adrenaline must have hit my brain at this point because it should have been 3 sets of 8 but my focus on proper counting and cadence (which was all over the place) caused random reps and random exercise completions.  I just went with it…

Next, an Indian Run around the baseball fields back to the lot where we left our rocks.  This Indian run was worse than traffic on 40. Personal note: If you are coming back to the same place you can send the PAX in opposite directions.  Yes, this was taken to heart and applied for the remainder of the workout.

Arriving back at the lot with our rocks, I remembered that 3 sets were the plan.  So again with random counts due to memory and cadence inflection, we did some arm work, 3 sets this time, random reps but I forgot the squats. 

3 Sets:

Curls for the Girls 10+

Overhead Press 10+

Tricep Extensions10+

Realized on the 2nd set that my mistake had worked out just fine.  Arms were burning, a few PAX were dropping rocks, and still had one set to go

Dropped off rocks.  Still time to go…Rinse and repeat the first part, finally something worked out to plan

Indian Run around soccer fields, 1 group CW, 1 group CCW, meet at the playground.

Plank hold and 5 merkins while 1 PAX completed 5 pull-ups until everyone had a turn.  It was somewhere in the middle here that I couldn’t complete my own workout without modifying.

Fun Fact: I may have completed 1 workout since I started F3 without modifying.  Must have been an M4L workout!

Towards the end I panicked as it seemed to much time was left and I asked Banana Seat to take over as my workout was complete along with my contingency plans of rinse and repeat (plus he was the closest to me).  He gave me encouragement that we could eat up the time with some extra ab work during Mary. Yogi ate up a few minutes with some extra pull-ups before we headed to Mary at the tennis courts. Jail Break called for the overachievers on the way to the tennis courts

Mary:

Shoulder Taps X10

Pickle Pounders X15

6” hold 0 degree to 45 degree 10 sec holds: X3

LBC X15

Diamond Merkins X10

Somewhere in here I couldn’t breath or count.  Looked to the PAX to call out exercises and I provided the impeccable cadence counts…

American Hammers X15

???

So all in all, I think it turned out to be a good workout.  My plan for crazy 8’s fell apart but the Strava map still looks something like an “8”.  It was a pleasure to lead you men. 

Announcements:

Beautification Project this Saturday at Middle Creek Elementary School Being coordinated by Foghorn and 187.  Free donuts and coffee! JACO- see facebook

Claps (Recognition):  All PAX for allowing me to lead

Prayer: Noah’s Ark and wife, CrabLegs, Quiver’s spider bite, Injured PAX, YHC took us out

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.

Shaking Off The Rust

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Sorry for the late BB. I blame a little residual rust.
FNGs: none
Warm Up: YHC noticed in particular this morning how dark it is getting at 0530.
Started out with SSH (25)
Daisy Pickers (10)
Fozio Arm Circles (10, 10)
5 Burpees OYO for the late arrival
Hill Billies (10)
The Workout: 12 pax showed up to help YHC shake off the rust after a string of fartsacks.
After warmup, moseyed down to the part of the track in between the woods and the ball fields. 11s with WWIIs at the bottom and pushups at the top.
Continued mosey around the track to the entrance by the flag poles and down to the concession stand (the middle part of the ball fields). Grabbed some wall for balls to the wall / people’s chair. 10 each, 3 rounds.
Moseyed on back out to the entrance again and around the track to the playground. Counted off by 2s. 1s did pull-ups while 2s sprinted to the outdoor stage. Switch. Did this a few times.
Moseyed over to the picnic shelter for urkins/durkins/dips. 10 each. 3 each.
Back to the tennis courts for Mary.
Mary: Popcorn Mary.
Announcements: 9/11 Stair Climb
T-Claps (Recognition):
Prayer: FedEx’s family (loss of dog), Noah’s Arc and M traveling to Mayo Clinic

Nutcracker

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FNGs: None
Warm Up:

SSH x20 IC

Fazio arm circles forwards & backwards – x10 IC

Chinook regular and reverse – x10 IC

Overhead clap – x10 IC

Seal clap – x10 IC

The Workout:

Mosey to Rovisys and that awesome ramp

Along the way Good morning x10 IC, Squats x10 IC

 

At Rovisys – three corners, 1 at the bottom of the ramp, 1 at the top, 1 at the top of the big downhill at the parking lot entrance

Round 1 – 5 Burpees at each corner with Burpee broad jumps to go up the ramp (mosey between other corners)

Round 2 – 10 Turkish Getups at each corner, bear crawl ramp

Round 3 – 15 merkins at each corner, crawl the ramp with hands and feet on opposite rails

Round 4 was on the mosey back to the AO as we were running short on time. We did 20 squats at 3 stops along the way back

Mary:

Low slow flutter – x20 IC

Heel taps – x20 IC

Announcements:

F3 South Wake Picnic October 12th. Location to be confirmed – likely either Lake Wheeler or Harris Lake from 11am – 2pm. UTI has the Q.

T-Claps (Recognition):

Steamboat for continuing to get after it – everyone else on his team says it’s too early.

Prayer:

YHC – migraine issues lately.

Noah’s Ark’s M Michelle – good results so far from Mayo Clinic.

 

Writing the next great American novel with a typewriter… and Burpees…

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No HCs leading up to Tiger Blood the night before, no inquiries on the plans for the workout, Lipstick went to Carpex to hang out with Peeping Tom, and Accuweather showed a real rain threat.  But for me, this was a redemption Q after sticking Warbucks to run my workout a few weeks prior.  It was doubly important because I wanted to be involved in this Qing challenge.

My worries were unfounded.  First came Axe and 187, then Warbucks – EC was a GO!  187 said “Let’s run the Derek Davis route” and we did…

EC: 187, Axe, Warbucks, UTI

FNGs: Not a one

Warm Up:

  • Squat Hold – Waiting for the EC’ers to get ready to roll
  • 5 Burpees – 187 miscalculated the time it takes to run the Derek Davis 5k route and got back to the start late.  YHC cheated and took a short-cut to get back on time…  Qing so I didnt want to stand the PAX up.
  • Mozy to the top of the bus loop and circle-up – 15x Imperial Walkers, 15x Daisy Pickers, 15x Frankensteins,  25x Side Straddle Hops
  • Mozy to the long parking lot on the side of the school for The Workout.

The Workout:

Thing 1: PAX took a line on the parking lot and stood at the end away from the concrete stoppers (aka wheel stops, parking chocks, curb stops and bumper blocks)

  • 1 Burpee – Typewriter Merkins along the line to the other end – 10 Jump Squats – Typewriter Merkins back to the start
  • 2 Burpees – Typewriter Merkins along the line to the other end – 10 Jump Squats – Typewriter Merkins back to the start
  • Continue this process until you reach 10 burpees

*An audible was called around YHCs 5th or 6th round to swap out Jump Squats for LBCs

I stole this from a workout I once posted to in Carpex – the mumblechatter was quieted there and it had a similar effect here… except for some random warranted complaints here at Tiger Blood – this was a tough one and despite the passing of time and the assumption that I’ve gotten stronger… it still SUCKS!

Thing 2: Mozy to the school wall next to the parking lot – People’s Chair Challenge TL;DR – PIKACHU WINS!!!

  • YHC was the first to bow out and setup shop in a Plank Hold on the curb facing the challenge.
  • As more PAX fell off the wall, the fallen joined YHC for a Plank-O-RAMA while we spectated.
    • Moby gave us 15x Plank Jacks
    • 187 gave us 15x Shoulder Taps

Thing 3: Mozy to the track for Partner Chase BOMBS

  • Partner 1 Started on the run, Partner 2 put down 5 Burpees – Once finished, Partner 2 runs to catch Partner 1 (Repeat this line swapping Partner 1 and 2)
  • Repeat but sub Burpees for 10 Overhead Claps
  • Repeat but sub Overhead Claps for 15 Merkins
  • Repeat but sub Merkins for 20 Big Boy Sit-ups
  • Repeat but sub Big Boy Sit-ups for 25 Squats

Mary: There had been some chatter about an abundance of shoulder work this week in South Wake.  So… Mary remedied some of that

  • Six Inch Holds
  • Box Cutters
  • Homer to Marge
  • Pickle Pounders
  • American Hammers
  • Diamond Merkins
  • Boat Canoes

Announcements:

  • Mark your calendars – Tentatively reserving Oct 12th for the F3 South Wake Picnic – More Info Soon!
  • Derek Davis 5k – Lipstick will be Qing the Warm-up @6:45 in the carpool line
  • U-Turn is still a GO
  • 3rd Cousin will be Q-ing at Ground Pounder
  • Crab Legs wrapping up his tour – SlideRule has plans, get with him for details.

T-Claps (Recognition):  All of the PAX stepping up to fill the Q sheet.  It is slim pickings for picking up a Q at the moment and next week

Prayer:

  • Carolyn in YHCs office – Recently diagnosed with Stage 4 Lung Cancer which has spread.
  • Noah’s Ark and Family – Wife Michelle is headed to Mayo for further investigation of her health issues.  PAX rallied and supported their travels.
  • Derek Davis – Friends, Family, and ongoing supporters of his legacy

No Running!

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EC: Warbucks, Slide Rule, Dawgpound, Buford.  Blue Hen tried real hard, but there was no one at the circle, so he was compelled to drive
FNGs: no sir

The pax were promised a low/no running workout.  YHC had an idea, and wasn’t sure it was going to work.

Warm Up: No lap, straight into side straddle hops.
The pax were asked: What is the mission of F3?  When Warbucks correctly answered, 5 burpees OYO
Next, Fazio arm circles.  The Pax were asked: What are the 5 core principles?  Dawgpound came up with them, and we did 5 burpees OYO
Then we did the Bobby Hurley, Blue Devil, Devil Burpee progression that is guaranteed to spike a heart rate, even without miles.
The Workout:

  • Idea #1: Pair isometric holds with kinetic exercise.  So, on the wall, the pax held the low position of a dip for a 7 count, then did 1*2 derkins.  6 count, 2*2 derkins, up to 1 count & 7*2 derkins.  This sucked and was a terrible idea and no one should ever do it again.
  • Squat hold in a circle while every pax recites the mission of F3 and the 5 core principles.  This took a while.  My legs hurt.
  • Idea #2: Pair slow kinetic exercise with isometric holds.  So, walk (not run) to the playground for balls to the wall while the other guys do a 10 count release pullup (go up, come down over 10 count) x3.  Rinse and repeat 3x.  This also sucked.  And we’ll definitely do it again.
  • Back to idea #1.  Thanos, I mean Dawgpound, insists all things be balanced.  So we repeated Idea #1 holding the Derkin-down position and doing 2x dips.  Still sucked, still terrible, but I guess we will do it again

Mary:
Plank hold and repeat the Mission & Core (get it, core?) principles.  So very much harder than squat hold
Circle of 5 counts.  Highlight was 3rd Cousins idea to some kind of crazy turkish get up from the kneeling position on asphalt.  Apparently Warbucks taught it to him.
Announcements:
YHC took some time at the end to focus on why we do what we do.  It’s just just for Selfish Accountability.  Getting faster (not today!) stronger, leaner are all great things.  But our mission is to lead our community as men.  Let’s consider that goal more often and think about ways we can move in that direction.
T-Claps (Recognition): Today sucked.  Props to all y’all who pushed through.  There was a lot of sweat, but no complaining (other than the only core principle everyone remembered was “Led by someone who clearly doesn’t have any training”).
Prayer:
We closed with a ball-of-man COT.  One core principle is that we end every workout with a COT.  What is so important about that that it needs to be held at the end and that it’s core to our mission?  We contemplated that and shared.  You literally had to be there, because that’s part of what it means.

Thanks for indulging me today, guys.  I’d say it was fun, but I’d be lying.  Was definitely glad I did it with y’all, though.

The Sweat Deck

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YHC rolled in for solo EC with a run down to Womble and back. On the run I went back through my workout plans.  That’s right, plans, not plan.  DT is a small AO in numbers and I always show up with multiple options so I can adjust to the HIM who post.  Today was no exception,  Returned to find just 3rd Cousin waiting, but it was still early.  Da Business rolled in next and right behind him was our FNG, brought to us by 3rd Cousin, and also a good friend of Double D.  This guy is a F-V local, dedicated firefighter and has run his own powerwashing business for over 20 years.  Not to mention, our new friend Sprinkler put in the work.  If you’ve never been to one of the smaller AOs like DT, I highly recommend it.  By the way, the PAX elected for the lesser run option so we avoided cemetery hill, where I had a great modified Red Barchetta at the ready.  Instead, we hit the parking deck.  Despite the lack of a multi-level beatdown experience, the deck has proven to be a solid option.  I have dubbed it “The Sweat Deck” because it holds the heat, has no breeze, and each time we have been in there we have destroyed it.

FNGs: Sprinkler, an noted above
Warm Up: Headed out on the standard loop then circled up for Good Mornings ICx10, Windmills ICx10, SSH ICx20, Fazio Arm Circles ICx10 F/R, The Chinook ICx10.
The Workout: On the jog across the street to the deck where we quickly lined up and started what was our warm-up round of 11s.  Merkins on one end, squats on the other with a long run from end to end.  Once done, we took a break from the heat and went outside to do 3 sets of dips (x10, x15, x20 with a 10 count between).  Back to the deck we lined up for 11s again, but instead of running it was bear crawl (we quickly modifed to one way bear crawl/one way lunge walk).  The exercises were shoulder taps IC on one end (so we could stay in the plank hold at end of bear crawl), on the other end we did star jumps.
Mary: Circled up for 2 sets, keeping feet off ground and working from our six and all to 10 count or ICx10 – LBC – 6″hold – low slow flutter then homer to marge and American hammer.  Finished off with LBCs ICx20 then it was a nice round of “have a nice day”.
Announcements: None, but we made sure to bring Sprinkler up to speed on slack (he is already a slack user)
T-Claps (Recognition): 3rd Cousin and Da Business have been regulars at DT.  That’s what it takes to stand up a new AO and I can’t tell you how much I appreciate the opportunity to put in the work with these guys every week.
Prayer: Unspoken, YHC took us out

My Best UTI Impersonation

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YHC arrived a few minutes prior to 0505, ready for an EC run with UTI. He rolls up at 0502 with a dilemma, run EC with Warbucks and $h!+ his pants or take his stomach bug home and abuse his own toilet. Thankfully UTI made the right decision and kept it out of his pants… YHC volunteered to run the workout and got a quick rundown of what UTI had planned. Lots of new exercises, but manageable. YHC took off on a solo EC. 7 PAX were hanging out waiting on UTI to arrive. YHC broke the news to them of his unfortunate circumstances, gave a quick disclaimer to FNG Kevin aka Cookie Monster, and 0530 hit and we were off.

FNGs: Welcome Cookie Monster!

Warm Up:
Short mosey to grassy area in front of school. Circled up for:
SSH x20 IC
Windmill x10 IC
Sir Fazio Arm circles x10 forward / x10 backward IC
Imperial Walkers x10 IC
Hillbillies x10 IC

The Workout:
First up from the UTI playbook was Bear Crawl Ring of Fire. YHC did his best to explain this. PAX circled up and held plank position. 1 PAX bear crawls around the circle and does 10 merkins upon return. Rinse and repeat until all had a turn. YHC also used this time to quiz PAX

After 1 round, we moseyed over to the long parking lot. We traversed the lot by way of Lt. Dan’s and wheelbarrow (partners switch halfway between islands), changing modes of transport at each island. There was some great mumblechatter about where the names of exercises came from, many were enlightened.

At the other end of the lot, we found a grassy spot for 20 prisoner get-ups and repeated the Lt Dan’s and wheelbarrow back across the lot.

Circled up for another round of Bear Crawl Ring of Fire and moseyed back to the lot for something new.

YHC again followed UTI’s guidance and we traversed the lot this time by way of Walk Like an Egyptian. PAX formed a line and look 1 lunge step and held in the down position while PAX in the back ran to the front, indian run style, and PAX took the next lunge step. This was done to the other end of the lot. 20 prisoner get-ups IC and a return trip via Walk Like an Egyptian.

With a few minutes remaining, YHC led an Indian run around the front of the school while we waited on Mary to show up. During the indian run, YHC pointed out a bunny that hopped in our path and challenged Lipstick to catch it. This led us to some bushes where the chase ended. Lipstick came up short. Bunny – 1, F3 – 0. Finished with a mosey around the parking lot and circle up for Mary.

Mary:
American Hammers x20 IC
PAX almost completed the round of American Hammers before we were graced with visitors. WebEx, his 2.0, and K9 Spark made an appearance. They were out on a morning stroll and couldn’t resist the temptation of Mary. WebEx joined us for the following exercises while Spark panted heavily.
LSF x20 IC
Freddy Mercury x20 IC
Pickle Pounders x20 IC
Homer to Marge x20 IC x10 Right/x10 Left

Announcements:
SUP workout this weekend, F3 testimonies being collected by 187,

T-Claps (Recognition):
UTI’s toilet, way to hang in there!
Wiggly and Steamboat for headlocking FNG Cookie Monster.
Tetanus for his memorization of the F3 mission and core principles.

Prayer:
UTI’s toilet, UTI, Crablegs, Steamboat’s upcoming trip

Did you know about the stepper hill in the back?

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Had 9 for Downtown Train. Decided to change things up and went for a little field trip over to the Hunt Center for our workout.  Thanks for the strong effort today and for the opportunity to lead.

FNGs: None

Warm Up: Run to the field behind the Hunt Center and circled up for the following exercises: Daisey pickers, windmills, right/left hamstring stretches, right leg over left and left leg over right stretches.

The Workout: First workout was 11’s. Exercises were lunges and squats. Started with a single lunge at bottom of paved hill, run to top for 10 squats, repeat until we reached 10 lunges and one squat.  For the next exercise we moved around to the steep grass hill towards the back of the field. Partnered up for Dora. Exercises were fazio arm circles forward (100), fazio arm circles backwards (200), and hallelujah’s (300).  YHC had Pax do 50 more hallelujah’s and we jogged back to home base.

Mary:  Dying cockroaches, Freddy Mercury’s, LBCs

Announcements: Pop up AO at Jordan Lake, UvU Challenge

T-Claps (Recognition):

Prayer: Family in Fuqay that lost 3-year old son, injured PAX.

10 for 11’s

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The temp this was much cooler and a lot more humid than the Mojave Desert where YHC has been the last couple of weeks!

There wasn’t a lot of time to get super creative and come up with an elaborate plan for the workout this morning, so YHC kept it super simple. The goal was to get through as many “11’s” as possible, using one rock exercise and one standard exercise. We almost made it through 3 full rounds. Not bad but we might have to try again sometime in the not too distant future.

YHC is honored to have the opportunity to lead you HIM this morning. Thanks for participating and giving a solid effort out there in the gloom! We help make each other stronger – and we work out too.

Also – we had a good Q Source discussion on accountability at Shooting for the Star(bucks) over some brewed beverages. Good to have Aquaman join us this week – in addition to Pikachu and Wiggly.

FNGs:
Maybe next time

Warm Up:
Mosey around the parking lot to the back parking lot and circle up…
SSH x 20 IC
Sir Fazio Arm Circles x 10 forward IC / x 10 reverse IC
Hillbillies x 10 IC
Imperial Walkers x 10 IC
Daisy Pickers x 10 IC
Good Mornings x 10 IC

The Workout:
Grab a rock and bring on the 11’s – first exercise each round using the rock, next exercise without the rock. PAX had the opportunity to choose the exercise…

Round 1: Curls for the girls / Merkins
Round 2: WW2 (with the rock) / Squats
Round 3: Ground Pounders / Frankensteins — had to cut short for time. So close!

Mary:
Box Cutters x 15 IC
American Hammers x 15 IC
Freddie Mercury x 15 IC
Heel Taps x 15 IC
Have A Nice Day

Announcements:
– See Slack and FB

T-Claps (Recognition):
– Huge thanks to all who helped with the Meg’s Smile Golf Tournament – lots of money has been raised so far and still more coming in. F3 South Wake has been asked to consider possibly sponsoring a hole at the tournament next year. Good work!
– Shout out to those who did EC and ran to Oak View from 12 Oaks.
– Also T-Claps to Aquaman, Pikachu, and Wiggly for doing Q-Source at Starbucks after the workout.

Prayer:
– Shredder’s continued recovery
– Crablegs
– Family and friends of firefighter that died in FV
– Family and friends of runner that was killed in FV