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Did you find that in your shoe?

/in /QIC:
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FNGs: None

16 HIMs showed up to GP for the best mumble chatter in SouthWake. 

WarmUp:

10 Good Mornings, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze, 10 x 3 ct Pigeon Pose stretches

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists
  • 3 sets of 10’s – Bus Drivers
  • 3 sets of 10’s – Rutrows
  • 3 sets of 10’s – Rock Taps
  • 4 sets of 10’s – Standard Bench Press
  • 10ct  Windshield wipers
  • 30ct 6 inches
  • 10ct Scissor Kicks
  • 10ct Box Cutters
  • 10ct WWIIs
  • 10ct Rockies
  • Ended rock intimacy with 10 x 3ct Homer to Marge Rock Humpers

Mosey to the Wall of Pain

  • 2 sets of 80ct Wall Sits
  • 2 sets of 30 ct Ascending Testicles

Mosey to playground

  • 2 sets of 20 x 3ct Step Ups
  • 2 sets of 10 Star Jumps
  • 2 sets of 10 x 3ct Split Jacks
  • 2 sets of 10x 3ct Mountain Climbers
  • 20 Dips
  • 20 LBCs
  • 10 Merkins
  • 10 Derkins
  • 10 Erkins
  • 10 x 3ct Pickle Pounders

T-Claps for many who doubled down posting U-Turn prior to posting GP

Announcements:  Though Wilmington’s race is cancelled, many are still going down to run and participate in the ALS sunset stroll. Census is coming:  make sure you get counted in the census (fill out the form in the mail – due April 1st).

Prayer Requests:  Prayers for FedEx’s mother-in-law in poor health, Continued prayers for Forcep and his family, DOA’s wife due in 10 days.

Mr Terrific took us out.

 

Daylight Savings Murph

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Pax of 7, highest turnout in at least a year for Tea Time.  Must have been the extended daylight motivating tonight.

FNGs:  None

Warm Up: Run one mile

The Workout:  100 pull-ups, 200 merkins, 300 squats (with some modifications)

Mary:  Run one mile

Announcements:  see Facebook/Slack

Prayer:  Health, recovery, safety

3 Ring Circus at U-Turn, but No Dumbo…

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Q Tour rolled into U-Turn this morning. Nice brisk temps. Pre-Blast went out late last evening from YHC after assessing the multiple feeds on Slack to determine what many of the PAX were thinking heading into their Saturday runs. Saw many were looking to get in some early morning miles, some looking for 5 as usual and others feeling nostalgic, looking for the ‘old school’ U-Turn route. For YHC, the plan was to start em off with warm-up and close em down with COT, but lead a 3 mile route for those looking for shorter distance. The combination of age setting in, my stupidity on Monday ‘getting way after it’ at PC, as well as my unfortunate lack of common sense trying to make Emeril all salty during Indian runs has earned YHC a well-deserved hip issue. To that existent, YHC had to rely on the strength of the PAX to push each other during their 5 mile runs.

Lots of PAX rolling in from EC and also many rolling in for Main Event. Planted flag, exchanged pleasantries with several PAX. Around 5:58am, Pablo was seen coming in hot, but no co-pilot in the form of Dumbo to be found. After seeing some early morning feeds from Slack on my porcelain throne this morning, it appeared that a great evening was had by many PAX at the NC State game last night. Dumbo’s morning scratch, however, was about as disappointing as Danny Manning’s .411 winning percentage at Wake Forest to many PAX in attendance,  including DawgPound, Pablo, and Emeril.

6:00am hit and after confirming no FNG’s we were off with the following warm-up.

Warm Up: Light jog around the lot with alternating carioca R\L, L\R. Continued on the light jog and circled up for SSH X15, Imperial Walkers X10, Hillbillies X10, Good Morning X 10 IC. Squat hold while YHC explained the options.

The Workout: Old School U-Turn with Dauber and Doc, Newer School (current standard U-Turn) route with 10min\mi and higher starting first, and a 3 mile with YHC, heading in either the New School or Old School direction. After explaining the route options, YHC sent the 10min pace groups first, but then Slide Rule said he’d have to be back before 7am, so would head out with the 10min group and then at that point after witnessing his long strides, the gazelles got triggered and just headed out all at once. They all knew what to do so…run pick up the six, repeat for 5 miles.

Boy George, Vasoline, and YHC stayed back, did some additional exercises to continue limbering up and to burn some time at the beginning so our 3mi route would end around the same time as some of the 1st PAX starting to filter in from their run. We chose new school route and headed up about 1.5 mi and just circled back to the lot. 15 PAX at the start and about 21ish PAX on the return for COT, accounting for those that headed out for early EC. Definitely didn’t lose anyone, but gained a few along the way.

Mary: OYO
Announcements: Dad-2.0 Workout with Mr. Terrific at 9am Womble.
T-Claps (Recognition): Deadbolt shaving 20seconds this morning compared to last week’s U-Turn post. Kudos to DawgPound with a strong finish at the end in picking up the six onto a solid 5mi run pacing around 9:13. All those getting extra miles out there this morning and pushing each other

Prayer: Continued prayers for Forceps. YHC took us out.

Pulled Some Fire Hose For A Barn Burner

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I 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

Beach body Ab work at Downtown Train

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Ten 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.

UTI Talks a Big Game

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EC:  Banana Seat, YHC, Deadbolt, Mr. Terrific, Alpine – I’m sure there were others….  I didn’t get a great tally  Notable mentions are Pikachu, Lipstick, Katniss, Mr. Terrific, and Aquaman that were charting their own course this morning and did not COT with us today.

FNGs:  Brought into the gloom by Emeril.  Gilligan was once a rower which naturally means he must sail.  He didn’t say it but by the looks of him I’d say he likely has an eclectic group of friends that enjoy getting lost in remote and exotic locations.  Welcome Gilligan!

Warm Up:  As part of warm-up, YHC took a moment to get the runners sorted.  Immediately kicking the runners planning to go slower than a 10-min pace out onto the route.  Other runners (technically non-Uturners) were launching at the same time and they left pretty abruptly.  Having them filter through the crowd just added to the confusion.  The remainder hung with me for a little warm-up.  Daisy Pickers, Frankensteins, light jog, butt kickers, high knees, carioca, and Backwards jogging were all on the menu.

The Workout:  Standard Uturn route was the plan with mandatory Pick-up the 6 spots at the 12 Oaks Circle and at Irving.  Ultimate plan, have all waves finish the run at the same time.

Wave 1: Fun-paced

  • left at 0600, go your pace but stay together

Wave 2: Fast-paced

  • Warm-up at 0600 and left after a bit

Wave 2.5: The Sick Kids

  • left a little after Wave 2, we weren’t sure what we’d do.  We managed 2 miles.
  • Title explanation here:  I woke up this morning for 5 miles EC and 5 miles ME.  Apparently my health isnt quite with me (yet again).  I wound up back at Panera with 20 mins to spare about 6 miles EC+ME, grabbed a coffee and met everyone outside for COT with said coffee in hand.  The coffee was great, esp with my cough, etc.  A little fun to be very well rested and warm for COT while the rest of you just kicked ass but were probably cold.  I’ll be back to 100% soon and not look a like such a…  (what’s the F3 lexicon for A-hole?)

Wave 3: 3 milers

  • 0625 Start

Mary:  Gilligan kept talking about some named Mary-Ann…  Dude has it bad…

Announcements:

  • Showing support for Forceps today at Jon’s memorial – Hope Community Church 11:30 to 2PM
  • BRR, Looks like we have a new 12-man (16-bit) and 9-man (Yogurt) teams in formation.  A few slots left so reach out to YHC or a captain of your choosing to get locked in.  I’m averaging about 2 headlocks for every 2nd F this week so act fast.
  • Wilmingon race is a few weeks away – check out the slack-o-sphere for details on the walk with CrabLegs

T-Claps (Recognition):  It was a cold one this morning.  Great work starting your Saturday off right

Prayer:

  • Forceps
  • Wiggly
  • Wallaby

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.

Last Man Standing

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YHC had been thinking about this Q for a few weeks and trying to figure out how to pull it off. I wanted to make sure everyone pushed themselves but we all stayed together. How we could modify and keep the integrity of workout in tact. It was challenging to pull off but I think it well this time. I’ll reflect more on it and take suggestions on how to improve. The main even was pre-blasted so everyone knew what was coming.

This is also a great workout to prepare for the South Wake Beer Mile in October.

EC: Deadbolt, Mookie, Skidmark

FNGs: None

Warm Up: Very minimal as we got right to it. 25 SSH, 10cc IW, 10cc Hillbillies

The Workout: Last man standing theme. Down to the tunnel and runs were completed on the long portion of the greenway

  • 1/4 mile run and a minimum of 5 rep exercises completed in certain amount of time.
  • 1st round needed to be completed in 2:40 (includes running and exercises)
  • 2nd round 2:35
  • 3rd round 2:30
  • So on and so forth
  • We completed 12 rounds for 3 miles with the last at 1:50 return and completed the exercises. At this time we had 6 Pax still in: Snap, Pablo, Pikachu, Lipstick, Lucky Charms, and Skidmark
  • If you didn’t make the cutoff time you ran to until leaders were coming back and then did exercises with the group.

Indian Run around the complex with stops to 10 counts of erkins, derkins, and dips, 10 burpees OYO, 10 box jumps, and 25 merkins.

Return to basketball court

Mary: 10 minutes of stretching

Announcements: Long Ass Run Saturday. 22 milers start at 0715 from New Hill. 14.5 mile from New Hope Church Road at 0815, 0930 South Point Mall. Details on Slack.

T-Claps (Recognition): Pax this morning really pushed themselves. Lipstick somehow managed to run a lap, do exercises, take a shit, and make the next run in time. Quite impressive!

Prayer: Wallabee, Bernie’s family, Buford’s friend, those battling addictions

Roses Are Red, Violets are Blue, 20 PAX @Cletus…And There was Lots to Do..

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Q Tour again rode through Womble, picking up where YHC left off on Wednesday at TBD. Pre-Blast promised a bouquet of heart friendly PAX-inspired exercises to increase endurance and stamina. No false advertising this week as YHC wanted to make sure Friday’s addition of Cletus didn’t slow PAX down like an assortment box of chocolates. Today and this week, YHC was aiming for high-intensity, strategically placed exercises.

Having been to a fair share of AO’s, I’ve seen a great many things, and very fortunate to have met some HIM along the way that have not only pushed me, but also had the opportunity to learn from. As I was planning this workout after TBD on Wednesday, I decided to reach out to several PAX each with their own styles as Q and those that have a unique way of bringing out the best in PAX to ask them their trademark or favorite exercises. There are many out there and fortunately for me I have many more Q’s to go this month, so don’t be surprised if I hit any of you up soon that are not listed below.

YHC first dropped a DM to Yogurt on Slack- This might be the only guy that doesn’t get tired at Paradise City. So much so that he runs the ramp at Ting after the workout. When I say run though, its not a run. It’s more of a sprint, and if you see Yogurt sprint, he is a blur going up the ramp. The guy is just fast, really fast. He also credits core work as a foundation for his running and that is an element we needed for this workout.

YHC’s next DM was to Pikachu- The man loves turkish get-ups. YHC hates turkish get ups. No way we were doing these. These and crab walks are my cryptonite. What else does he like? Bear Crawls and Burpees…done!

Next on to Nemo- This guy is notorious for minimal run, high intensity AO’s. His secret weapons, SSH’s and Goof Balls..Oh, and a killer arm routine with rocks. Perfect!

Last on the DM list was Banana Seat- Always a solid workout with this guy. The one Q I seek out when he’s touring to guest Q spots throughout SouthWake and Carpex. Always methodical, pays attention to detail, and most import…form. No surprises here, his pick is Derkin Fence Shuffles starting at the top and working to the bottom. Full body exercise that engages the core and toasts the shoulders.

YHC likes to mosey, so we made sure we had a plan for that to keep us moving this morning.

Quite a few morning PAX got some EC along with Deadbolt, who started early on his way to a solo 8 miles.

As I made my way from marking the back lot, cars started to rolling in. Potts, who had been there on Wednesday, apparently was present to make sure YHC was true to his word in switching up the work out. Hopefully, YHC would not let him down.

PAX started rolling in from EC and before we knew it, there were 20 total PAX, including Cupid, who was posting for his 1 year Anniversary. It was Valentine’s Day. He had to post.

YHC welcomed everybody. No FNG’s so the only disclaimer was that we would keep it moving today… and oh.. Happy Valentine’s Day.

5:30am hit and we were off with the following workout.

Warm Up: Skinny loop around the lot, being careful to side step the FIA ladies and their yoga mats. Entered the first tennis court for shuffles in multiple directions around the court. Already started to hear Midget and his mumblechatter, which was my signal to turn it up a little. Increased the jogging speed a little as we exited the first court and entered 2nd for more of the same with alternating shuffles and then back out. Once out of the courts, exited out of the lot toward the lot surrounded by the rocks we all know and love.

Circled up for Imperial Walkers X10, Hillbillies X10, Moroccan Night Clubs X10, SSH’s X20, Goof Balls X20, Bat Wings 20’s Fazio B\F, Seal Claps, Overhead Claps. Instructed PAX to the rock pile. PAX were to pick a rock they were comfortable with as this would be their rock for everything that came after this.

The Workout:

Rock Curls

With the rock, performed 3 sets of 25 Curls in cadence

-Rock starting at top of the curl and half way down

-Rock starting at the bottom and curl half way to the middle

-Rock starting at the bottom and all the way to the top

-Happy Valentine’s Day…Love, Nemo

Cusacked the rocks to the lot behind the volleyball courts. This was a longer mosey and as we had time on the mosey, YHC instructed PAX to get familiar with another PAX and find an accountability partner for this next series of exercises. With everyone partnered up, PAX squat holded with the rocks as we waited on the six. Six was in, and PAX saw 3 cones in the distance spaced about 10 yards apart.

Pop a Squat and Core Speed

-All PAX goblet Squats on YHC’s up and down, leveraging quality form and going all the way down on each rep

-Partner suicide planks. Partner 1 in blank with rock on their back, Partner 2 performs suicide. Rinse repeat with partner switch out.

-Happy Valentine’s Day… Love, Yogurt

Returned rocks to the pile, formed a single line of 20 PAX for an Indian Run to the back lot

Bear Crawl Burpee Trains

Carefully labeled the start of 2 tracks with the words, Train 1 and Train 2. PAX split up into 2 groups of 10

-Both lines continued in bear crawl mode with the guy in the back pulling double time on the crawl to the front. When they arrive at the front they call out 1 or 2 depending on the line, and when they did, all PAX would perform 1 or 2 burpees depending on the train. Went the length of the lot with all PAX getting a chance to move to the front.

-Called a short recovery mosey around the back half of the lot, back to the Train station. YHC called for PAX to partner up for some patty cake Merkins X25.

-Happy Valentine’s Day…Love, Pikachu

mosey’d single file to the fence for the next group of exercises

Cupid Derkin Shuffles

-PAX would occupy their own section of fence and perform some Derkin Shuffles starting at the top of the 3 rung ladder fence

-5 Derkins at the top then shuffle and move down a rung

-5 Derkins in the middle then shuffle and move down a rung

-5 Derkins at the bottom then shuffle and move back to the top

At this point, YHC could tell he was losing PAX as my voice didn’t carry down the line and should have pulled up a fence section in the middle to be audible to both sides. Note to self for later Q’s. One more set was performed and continued in Indian Run back to Tennis Courts.

-Happy Valentine’s Day…Love, Banana Seat

People’s Suicides.. Get some Balls and Sprint

-Partner back up.. Partner 1- Peoples Chair, Partner 2 Suicides (switch)

-Partner 1- Balls to the Wall (Fence), Partner 2 Suicides (switch)

-Happy Valentines Day… Love, YHC

Great efforts on these. One of these day’s YHC will catch UTI, but not likely, especially not on Valentine’s Day.

Mary: Asked 3 out of the 4 PAX present that helped create today’s workout give their favorite Mary exercise- Banana Seat- of course Freddy Mercury’s, Yogurt-American Hammers, Pikachu- Break Dancers, and as Nemo was not present…called on Cupid, as it was his Anniversary. Cupid gave PAX probably the longest 1-minute regular plank hold in recent memory. YHC gave one last exercise….Pickle Pounders in cadence X20.

Announcements: Check Slack for 3rd F opportunities. Healing Transition workouts on Friday’s. Try and get out their and post.

T-Claps (Recognition): All PAX getting after it on Friday. DB for a solo 8-mi run and those getting in some EC

Prayer: Moment of Silence and prayers for our brother Forceps and his family. Prayers for Wallaby and Lipstick’s sister. First responders and military personnel. All unspoken. YHC took us out.

Uturn DRP

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FNGs: None
Warm Up:

Circled up for the following.

Bounce while YHC explained the format for today’s run.  The 3 milers will start at 6:25 and will be lead by Sprinkler.  The 5 milers will go out together and will have three pick ups.  The first one being in 12 Oaks at the circle. The idea here is that this would be a long pickup but should be safer than Old Apex Holly Springs road.  The second pickup would be at the corner of Irving and Green Oaks.  The last pick up would be at the end.  The hope/goal was that all pax would finish at roughly the same time.

Foot traces in both directions
Frankensteins
Hip Openers

The Workout:

We ran.  Seriously for Uturn what do guys put in this section.

Mary:

Cirlced up for runners pose, and pigeon stretch.

Announcements:

Next Saturday is the ATT Long ass run.
Holly Springs Food Cupboard will be held the second week of October

T-Claps (Recognition):

Forceps

Q Source Message of the day:

Q 1.1 DRP (Daily Red Pill)

The daily commitment to accelerate Fitness, Fellowship and Faith

A man can not get right on their own.

“Going it alone, the Mascot is doomed to fail because no man can disengage the death grip he holds on his own status quo.  Absent a Disrupter, a man willing and able to create a disturbance in his enervated life, he will remain just as he is, clinging to the capsized boat of his life and incapable of initiating the Movement required to Get Right.”

Mascot is a symbol of a something rather than the something itself.

The first disturbance the Disrupter makes in the life of the Mascot is to elicit Commitment.

The mascot has to commit to Movement, not just its appearance.

He must decide to turn Pro rather than continue life as an Amateur

The HIM knows that proper personal alignment requires the constant honing that can only be done through daily practice.  His focus Is on Preparedness.

An Amateur will start each day with the Blue Pill and live a life of seeming rather than being.

No man is too far wrong to Get Right.  It takes just one small movement.  The decision to take the Red Pill.  To commit to your acceleration.  

Prayer:

Forceps and his family