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Throwback 5 – Day 5 – Riding the Murphy-Go-Round at Cletus

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46 PAX IN THE GLOOM!  Way to end the week HIM!

EC: Norm, ShamWow!, Martini, DawgPound, Skidmark, Maybelline, Redenbacher, Pablo, Buford, Cowboy, Mr. Terrific

FNGs: NOPE

Warm Up:  YHC felt a little odd Qing the final Throwback of the week.  I wasnt here when these fine AOs were established.  I needed some star power…  I needed CrabLegs!!!

No, not those delicious buttery delicacies… This HIM!

I reached out and luckily enough he was available. CrabLegs was wrapping up some vacation in New England and he made the push to get back and join in on the fun.  Crablegs put the PAX through their paces in the warm-up.

  • SSH
  • Runners Pose
  • Pigeon Pose
  • Overhead Stretches
  • Daisy Pickers
  • Good Mornings

The Workout:

41 PAX were present when we started the workout with an initial count-off.  YHC watched as a few men filed in at various moments but was unable to get the count.  This called for 6 Burpees OYO!

PAX had counted off 1,2,3,4 and broke into 4 groups.  We were headed to the Murphy-Go-Round.  Most Murphs would last about an hour and we would have enough room for everyone to grab some pull-up bars.   We didn’t have that today and with 41 (later 46 PAX) there were some logistical challenges.  YHC had his heart* set on some sort of Murph-like event today so a contingency plan was in place to make it happen.

*One of my earliest memories of attending Cletus was when a Murph was announced instead of the normal workout.  As a new PAX at the time, I was intimidated and I remember being pretty shattered the day after.  It was brutal and humbling and oddly it now made me feel nostalgic and happy…  this F3 really changes a guy.

The Actual Workout…  Finally…

We mozy’d to the railing on the greenway between the pond and the baseball fields.  The railing would serve as our pull-up bars, strike that Inverted Row bars.  Group 2 was dropped here and told to get started AMRAP until they were relieved by Group 1.

We mozy’d to the parking lot beyond the baseball diamonds.  As we entered the lot, we dropped off Group 3.  There job was to do AMRAP Merkins until they were relieved by Group 2.

We mozy’d down the lot to give some space and dropped off Group 4 off.  AMRAP Squats until relieved by Group 3.

From there, Group 1 set off on a Run around the Baseball diamonds until they got to Group 2.

The Murphy-Go-Round was set in motion and continued until time was called.

Mary:

Back to the tennis courts…

  • 6 inch leg holds
  • Boxcutters
  • Superman Ws and Ts
  • LBCs

Announcements:  Check Slack because my memory don’t work so good…  here is a round-up

  • Paradise City starts at 5:30 from now on
  • U-Turn launches from Panera from now on
  • Support a local Eagle Scout and the food pantry.  Donations happening now, building out a greenhouse later
  • Dumbo has setup a FREE CPR class at Hope next week – sign-up and show-up, you could save a life
  • Dad’s Workout 1/4 @9am Womble

T-Claps (Recognition):  To the OGs that set South Wake in motion.  Great representation this week from some of the earliest PAX including Howard.  Amazing leadership and great whetstones to reference as we push forward with the 2020 vision.

Prayer:  Those PAX that are working on physical and mental battles among us.  For our service members that keep us safe and guarantee our freedoms.  CrabLegs took us out.

Throwback 5 – Day 4 – Disney

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Throwback 5 appears to be working just as planned.  End the decade and start a new one with 5 convergences at the “Original 5” Southwake AOs.  Today was Disney’s turn.  YHC turned to Kid Cracker to co-Q with me as we were the Site’s initial Qs.  I always loved Q-ing with Kid Cracker as there would be diversity in the body parts worked and lots of good mumblechatter.

It was a cloudy, 37 degree Thursday morning as YHC approached a gathering crowd in the Middle Creek Park parking lot.  The glows of at least one (Redenbacher) Pax member finishing EC could be seen.  The original Southwake Shovel Flag was planted, fists were bumped and Kid Cracker got us going!

FNGs: None
Warm Up: Short fellowship jog (0.33 miles) around the dark soccer field – we continued this mosey to the small parking lot adjacent to the baseball field house – where we circled up

  • SSH x 20 I.C.
  • Good Morning x 20 I.C.
  • Downward Dog (left and right rocking)
  • Runners pose stretching (Left and Right)
  • Pigeon pose stretching (Left and Right)
  • on your feet to mosey to the High School student parking lot – Pax instructed to partner up on the run

The Workout:

Round 1:  Kid Cracker

  • Partner1 partner carry Partner2 the long distance up the hill in the parking lot.  Resting or alternating as needed
  • Disclaimer was issued by Kid Cracker “if you have back problems, knee problems or are on your (menstrual) cycle – you can lunge walk”  Classic 🙂
  • Alternative to partner carry was lunge walk half way then catch up on the run
  • At top of hill series of exercises were done (too gassed to remember)
  • Mosey back to bottom of the hill
  • Rince and repeat with alternating pax member
  • Fellowship run back to the park toward the Abyss (7 flights of stairs)

Round 2:  Deadbolt

  • Keep your partner – half the partners would go to bottom of the stair (but stay with your partners) and half stay up top
  • DORA with runners going up/down the stairs.  The DORA was
    • 100 Merkin
    • 200 LBC
    • 300 Squats
    • Ab exercises until the 6 gets up
  • Clockwise and Counterclockwise Indian runs (50-50 split) from the Abyss to the concrete area at the bottom on the half pipe
  • Jailbreak to Flag for Mary

Mary:  Alternating Abs by your Co-Qs

  • American Hammers x 20
  • Exaggerated Low Slow Flutter x 20
  • Freddy Merc x 20
  • Wide Grip Merkins x 20
  • Heels to Heaven x 20
  • Good Morning stretches
  • Michaels Phelps to close

Announcements:

  • Final Throwback 5 tomorrow- Cletus – it will be special
  • Carpex – Southwake Q Swap next 2 weeks
  • Dawgpound assisting Eagle Scout with fund raising opportunity and support – details on Slack

T-Claps (Recognition):

Prayer:

  • Wallaby, Crablegs, US Military Forces, some I may have forgot
  • DB Took us out in a ball of man

Field Trip

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EC: 187, Aquaman, Deadbolt, Mookie

FNGs:None
Warm Up:SSH, Daisy Pickers, Frankenstein kicks and off we went
The Workout:2 group indian run to downtown. On the way out, 20 merkins at every intersection, every other bench was either 20 dips or 20 derkins (there are way more benches downtown than you think).

On the way back, benches either 20 squats or 20 LBCs IC and 20 more LBCs IC at every intersection.

Stoped at the beginning of Stinson and partnered up. While one held Chill Cut the other ran 2 poles down and back, then both would run down 2 poles and start over until we reached the Ivan lot for Mary. 2.5 miles were covered.
Mary:20 Fredie Mercury IC, 20 LBCs IC, hard run back to tennis courts for COT.
Announcements:
T-Claps (Recognition):
Prayer:YHC took us out.

F3 365

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2019 was the first year that YHC has tracked workouts consisently. Early in the year the goal was F3 250 (250 workouts throughout the year – half marathons count as 1, marathons count as 2, 4+ hour CSAUPs count as 4, black ops runs with F3 brothers also count, nothing else does though) but fairly early on I gave myself an additional stretch goal of F3 365. I’m fortunate enough to have lots of time to work out based on where I’m at in life, and double downs could be a freuent occurence on Mondays, Wednesdays, Fridays, and Saturdays. The only concern was work travel – a long trip to Europe in the spring put me behind early and I didn’t really catch back up until sometime over the summer. It was in the fall that I became confident that I would hit the goal, but I didn’t actually verbalize it to anyone outside of my M until sometime in the past week.

It made for a heck of a year. The biggest thing I’ll say is that we have a ton of amazing pax down here in South Wake – if you’re one of them then thank you for an awesome year. If you haven’t been out to some of the more niche AOs (looking at you Tea Time, Thunder, and Ground Pounder) then I would highly recommend it – not all of the fun happens at 0530 on a weekday morning!

I don’t know what my goals will be for 2020, but I know that repeating this will not be one of them. I’m sure I’ll come up with something stupid though.

Based on all of that – I elected to Q Cletus knowing that I would be really close to 365 (ended up being 364 because of a fart sack at Paradise City that I got so excellently called out for) but we were still committed to 365 reps for the workout.

FNGs: None today
Warm Up:

SSH x10

Half lap over to old Ivan lot

The Workout:

Rep count = 10

 

Four corners on soccer field

 

At each corner – 5x double merkin burpees

10x Turkish getups

10x Breakdancers

10x Star jumps

When passing pull-up bars – 10x pull ups

 

After lap 1 rep count = 160

 

Between laps we did 10x IC balls to the wall at the amphitheater. We also modified the 2nd lap swapping out star jumps for merkins for the sake of Shamwow’s ankle.

 

After 2nd lap rep count = 320

 

Mosey back to tennis courts, line up on near line. Bear crawl across, crawl bear back, with exercises at each end:

 

Breakdancer x10

Diamond Merkin x10

Scorpion dry dock x10

LBC x10

 

Rep count = 360

Mary:

5 double merkin burpees OYO to get us to 365 reps total
Announcements:

Christmas party
T-Claps (Recognition):

Hardy – no way I would’ve been getting after it at 5 something in the morning at his age.
Prayer:

Wallaby. Holiday season. Oboe’s father in law.

MAKING TRACKS ON THE TRACK AT TB

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This BB was posted on behalf of Tetanus.  He was QIC and this was his VQ!!!  Way to be Tetanus

Getting the Backblast up late!!! Momma always said I was a procrastinator. I didn’t get a birthmark until I was 3.  VQ at TB barely slept last night like a kid on Christmas Eve. A little Winter chill didn’t stop 11 HIMS from getting better today. -Tetanus

FNGs: None

Warm Up:  Frankensteins x 12 IC, Fazio Arm Circles front/back x 12 IC, then we mosey to get the blood flowing…..Behind the school and circle up for a couple more warm up exercises…….SSH x 15 IC, The Hillbilly (in honor of VQ motherland, WV) x 15 IC

The Workout:

Mosey to the track and partner up…….

Round 1 – Bear crawl/zombie walk the track…..PAX 1 runs the track while PAX 2 follows behind in a bear crawl, PAX 1 laps around and tags PAX 2 and PAX 2 begins the run while PAX 1 picks up the bear crawl. Rotate back and forth until 1 lap is complete by the bear crawl/zombie walk combo. RECOVER

Round 2: PAX 1 runs a lap while PAX 2 does mountain climber Merkins AMRAP, then recover for a 10 count, then AMRAP again until PAX 1 finishes his lap, then switch it up.

Round 3: Same as Round 2 with overhead claps

Round 4: Same as Round 2 but holding plank

Time flies when you’re havin fun……PAX mosey back to the flag

Mary: Pretzel crunches x 12 IC, Freddy Mercury x 14 IC, LBC x 20, Homer to Marge x 25,  have a nice day

Announcements:  Christmas party this weekend – auction items – proceeds go to Healing Transitions, 24 hr run for Healing Transitions, 3rd F vision meeting next Wednesday @5:30AM @Dunkin Donuts.

T-Claps (Recognition):  Yogurt and Da Business for picking up the 6

Prayer:

Wallaby, Pikachu/POTS for those PAX MIA (check in on them and see how they are doing), Quiver’s family, Kosher’s family, Oboe’s dad, Florence’s friend and family

They Like Me! They Really Like Me!

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As you can read on the social medias TBD (or really Aquaman) and R4TJ (really all of the R4TJ site Qs past and present) have had sort of a love/HATE relationship.  As you can also read about on the social medias…  I was double dog dared into Qing at TBD.  Further back story from the social medias…  Aquaman was not attending my glorious Q that he EH’d me into and was now at R4TJ!?!?  Apparently he was happy to be at R4TJ as long as I wasn’t there.  What a baby!

I wake up and quickly sit down, as I do most mornings, and ponder what workout is in store.  This morning, I was reviewing my winky (not that winky) and making sure I was ready to roll.  As I sit in the quiet of a sleeping house, I hear the loudish sound of rain on the roof.  Not surprised, it was forecasted but it does have me rethinking a few things.  In all of my initial planning I was DETERMINED not to do any running so the workout was mostly stationary anyway.  I wasn’t excited about the rain personally but that’s the F3 life.  Eventually, I stood up, got ready, and was out the door.

So… I arrived at TBD.  Determined like they say are “to be” here.  One truck in the lot.  A car arrives, its FIA.  Minutes to spare and two more cars.  The time is upon us and today’s DETERMINED were out of their cars.  Some PAX were in rain gear but I assured them that we were going to take full advantage of this AOs amenities.  We mozy’d to the big shelter where we were surprised to find the lights on.  Fancy!

EC: My excuses include – it was raining, I was tired, and my foot hurts…

FNGs: I hear they don’t like rain…so no

Warm Up:

  • 10x IC Good Mornings
  • 15x IC Daisy Pickers
  • 15x IC Imperial Walkers
  • 15x Hillbillies
  • 20x Windmills
  • 30x Prisoner Squats

A pause in the rain seemed like the right time to go grab some rocks.  We mozy’d over and grabbed one.  On the return we John Cusak’d our rocks overhead.  Then Left Hand only, Then Right Hand only.  We rounded out Warm-up with a staple…

  • 40x SSH

The Workout:

  • DORA in the shelter
    • Partner Up, We went 3 and 2 based on our numbers.
    • Partner 1 completed a circuit of step-ups, step downs around the perimeter of the shelter on the picnic tables
    • Partner 2 worked through 100 Merkins, 200 LBCs, and 300 squats
    • Switch at the completion of the tables circuit

It was during this DORA that I was shown how empty Aquaman’s rhetoric really is.  He missed me sooooo much, he brought R4TJ through the park and past the shelter to say hi!  Even the PAX formerly known as LipSync was there.  Pikachu and Abe and Red.  We got some junk for being in the shelter but I say… when the AO has shelter and it’s raining… its fair game.  Like Aquaman is ever here anyway…  He probably didnt even know TBD had a shelter…

  • Coyote Ugly
    • 2 stations of 2, 1 was doing row-ups from the end of a picnic bench
    • Rotate to row-up station
    • Each person plays the wheelbarrow role 3x to complete
  • Rock Work – Repeato 2x
    • 20x Overhead Press
    • 20x IC Curls for Girls
    • 20x On your 6 – Chest Press
    • 15x On Your 6 – Pull Over
    • 30x IC American Hammers
    • 20x IC Tricep Extentions

Mary: Aquaman’s Core O’ Rama (a show of respect)

Announcements: Xmas Party – Good 2nd F stuff happening there, 24 Hr Run – Good 1st, 2nd, and 3rd F opportunity all balled into one.  See M4L and slack-o-sphere for details.

T-Claps (Recognition): These dudes didnt know if they would get to be in the shelter today but they still showed up and delivered.  Way to be!

Prayer: Kosher’s cousin Nikki, lost her husband to suicide

Cletus gets a younger Q. The year of Katniss!

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EC:  Katniss, Full House, Maybelline, UTI

PAX:  Katniss, Full House, Maybelline, UTI, Yogurt, Doc, Fanny Pack, Tetanus, Kosher, Dahmer, Abe, Roger Roger, Snap, Florence, Hardy, Oboe, and Poop Eater

FNGs: Nope

So I have to poke fun that Cletus indeed gets a younger Q, unfortunately the previous Q can put most 20 year olds to shame and we will just have to see about the new Q, although I expect him to at least carry on the impeccable cadence and count that you have come to expect!

As a side note, Poop Eater and UTI were in rare form, and brought much comic relief to the workout.  Yes, I do think it’s appropriate to group Poop Eater and UTI antics together.

Warm Up: 10 Fazio arm circles forward and back, 10 overhead claps, 10 seal claps, 20 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 Daisey Pickers
The Workout:

1) A modified 4 corner Stack’em around the soccer field, 10 Squats in cadence, 10 Merkins, 10 LBC’s, and 10 Mountain climbers in Cadence.  Sprint log sections, Mosey short sections.  Subtract exercise on the next lap

2) Mosey to the rock pile, 15 curls for the girls, 15 overhead press, 15 tricep extentions.  Split Indian run around the baseball field, repeat exercises with rock and head back for Mary

Mary: Popcorn from the Pax
Announcements: Frosty (well it’s too late you missed it), Oakwood 24 event for healing transitions, Christmas party next Saturday
T-Claps (Recognition):  Yogurt’s leadership for Cletus for the last year!
Prayer:  Kosher’s cousin’s family, Quiver and family

Even a Dog Came

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11 PAX & a Dog made the decision to get their Thursday started at TigerBlood.  There are many options every day in SouthWake and it was great to see a good crowd ready to get after it today at TigerBlood….  No gimmicks, advanced marketing, or claims of a punishing beatdown to bring a great crowd out to TigerBlood.  Potts was even firing back a butt beforehand in the parking lot… oh maybe  that was just his breath in the cold air.

With not much time to spare and no disclaimer needed the Q had the PAX off for a quick mosey to the grass field in front of the elementary school to get things going.

FNGs: N/A
Warm Up:

Good Mornings X 15 IC

Daisy Pickers X 15 IC

IW X 20 IC

SSH X 20 IC

The Workout:

First UP a variation of Brokeback Merkins.  The PAX partnered up.  Each partnered was instructed to go in opposite directions around the circular dirt track.  When they met partner 1 would box jump over their partner in a plank hold and back over until then did 5, switch and repeat so that partner 2 completed the box jumps.  Both partners then started back around the track until they met again.  When they met next 4 jumps each were completed.  This was continued until they got down to 1.  After completing the Box jump, plank holds it was time for round two.  Round two was Brokeback merkins starting at five and continuing going down to 1.  Once all PAX completed the rounds everyone met under the walkway leading to the school for a series of ab exercises.

A quick Indian Run was formed bringing the PAX around the side of elementary school and then behind the school.  Next up, 11’s.  Partner one did 1 merkin and then plank hold while partner two did 10 pull ups.  This continued until everyone got to 10 merkins and 1 pull up.

Another quick Indian Run was formed bringing the PAX between the school to the dumpster wall for a series of wall exercises.  Partner one on the wall for 20 count IC of the below exercises while the other group of partners did squats. Rinse and repeat.

  • Round one: People’s Chair plus seal clap.
  • Round two: People’s Chair plus Rocky’s.  In people’s chair a one (punch), two (punch), three – boom (upper cut)

*during round one a very nice custodian pulled in to the lot and she almost joined in our fun.

  • Round three: Balls to the dumpster wall.  Some PAX decided to one arm it.
  • Round four: Australian mountain climbers, balls to the wall.

Mary:

  • 6 inch leg hold X 10, 12 inch leg hold X 10, 6 inch leg hold X 10, 12 inch leg hold X 10, 6 inch leg hold X 10
  • Plank hold with increased merkins.  Went to 5.  One.. Two… three… down for one merkin… One… two… three.. Down for two merkins, until we completed 5 merkins
  • Boat Canoes X 15 IC

Announcements:

Frosty Clown CSAUP on Saturday, f3 xmass party the following Saturday, stay tuned for annual ATT long ass run details in February.

T-Claps (Recognition): Poop Eater went strong and just shows up, never complaining! Great dog.
Prayer:

Continued prayers for Quiver, Wallaby, and those in need this of our prayers.

 

Always and honor to lead.  Great push by all even poop eater!

How do you come up with this stuff?

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YHC rolled in with 2 mins to go while others kept rolling in as well. Went to get my shovel flag set up but the M had the trunk full so no time for shovel. Instead stuck the flag in the fencing by the tennis courts. FIA lady wanted a selfie with someone for a game so let me know if I show up on an adult cheating site. YHC was hoping for 6 for the new exercise we would try out and got 9. Perfect! 8 seconds until go time, no FNG’s. Let’s do this!

Warm Up:
Strong mosey around the ball fields stopping 4 times for some warm up exercises.

Plank jacks x20 IC
Windmills x10 IC
Goofballs x20 IC
Donkey kicks x10 IC (off dugout wall)

The Workout:
Mosey to field near rocks (groups of 3)
Ménage Merkin x10 3 rds
– Chillcut position for two PAX while third man does inverted merkins off back and shoes
*Credit to Doc for naming these and also stated “I think it’s harder on the bottom” (That’s what she said)

Grab a schmedium rock
Lunge each leg then prisoner get up with rock across field. 40 yds

Colt 45’s – biceps then triceps (form)
Freddie Mercury‘s x20 IC to catch out breath

Broad jump brockee back across field
Low slow flutter x20 IC
Colt 45’s – biceps then triceps
*Snap’s comment earned the title for this BB “Where do you come up with this stuff?”

Return rocks and mosey to shelter.
Alternating side step ups on picnic table between benches.
True abyss Merkins x10
Mosey back to tennis courts

Mary:
Dying cockroach x20 IC
Pretzel x20 IC (both sides)
J-lo x20 IC

Announcements:
Slack and FB for details

T-Claps (Recognition):
HIM trying new ideas

Prayer:
Quivers family and his new job
Unspoken

YHC’s first post to TBD. Hope to be back soon. Always an honor to lead.

BS Out

Thanksgiving Convergence

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With Thanksgiving feasts on the horizon, 32 PAX wanted to make sure to start the day with a caloric deficit so they wouldn’t feel so bad about blowing it out of the water later in the day (or at least that’s how YHC felt).  With an hour long workout ahead of us and three mystery Q’s no one was quite sure what to expect.

FNGs: Welcome Captain Planet!

The Workout:

Pikachu started off the morning’s activities by announcing the first mystery Q, everyone’s favorite reason to have it burn when you pee, U.T.I.:

When did Thanksgiving become the holiday that just wouldn’t end!?  I thought I had made this amazing/awesome feast for everyone at R4TJ.  I just got this whole mess cleaned up. I knew there was some mumblechatter about the day of Thanksgiving.  Cletus 3x in 3 days, 3Qs at Tiger Blood or even flag football. It’s my fault, I shouldn’t have said anything…  I overheard the conversation and said “3 strikes is a Turkey in bowling” Apparently that was enough to ask me to set the table once again.  I do make a mean Turkey… but this is different… A CONVERGENCE!?!? I mean that could be HUGE – It’s the whole freaking extended family! At R4TJs Turkey Day, Chris (you remember – that guy that moves like lightning) assured me that there would be 2 other cooks in the kitchen but there was a catch…  He wouldn’t tell me who. I mean Emeril would be a big help but… you know… celebrity chef and all… Would he even show? I know he has a new gig something called “I’m On It!” – must be one of those Chef saves the day in a crappy restaurant reality things… I guess I would have to wait and find out.

I arrived promptly at start time.  There was talk of appetizers (about 3 miles of food was offered, just something light to get started but a bit more than typical) – I was planning on saving some room for dessert so I just showed up for the main course.  As you can imagine, it’s the holidays and with everything mostly shutdown there aren’t many options to get your fill. I counted 20 heads when I got there and more were filtering in from their appetizers. Final count was 32 as we gathered for the meal.

I was up first, the other 2 chefs were still unknown – probably still cooking up their best offerings.  I had prepared, had an idea, wanted to play on the bowling concept that got me into this mess in the first place.  Who am I kidding, bowling alley food for Thanksgiving!? Scrapped that and realized that I was the first course. I had to ease them into it.  It was a simple and recognizable offering, didn’t want to upset the pallet. Here is the recipe in case you liked it. Just keep in mind, as my friend Alan pointed out, you’ve got to let these ingredients rest a bit before you add the next one.  Otherwise your guests get a little cranky about the results…

  • 10 Burpees OYO – I didn’t plan to use this ingredient but Jaron (comic book character complex) and Florence insisted.
  • 30 SSH
  • 30 Frankensteins – I need to work on these, timing was a little off and Cousin BJ made sure I knew…
  • 30 Windmills
  • 30 LBCs

Big crew for dinner – I thought it would be best to split everyone up into 3 groups and seat them together.  Just more manageable – We split up in the front and made our way to where the first course would be served. There were Indians (aka native Americans) at the first Thanksgiving.  Theming the party is always fun and engaging your guests can really make the day memorable for everyone.

  • Indian Runs with 10 guests run to their table.

The main course was kind of a build your own.  Some basic ingredients were provided but guests were asked to push themselves and create a dish to remember.

  • 10 guests at each table, each group at a different end of the large oval-shaped venue
  • 1 to 5 social guests got to run the perimeter of the Oval as fast as they could, greeting the 20 that they weren’t seated with along the way.
  • The leftovers at the table got to focus on an ingredient of their choice while their friends were away being social.
    • My table did some American Hammers, Low Slow Flutters, Pickle Pounders, and I went out for some social time so I’m sure I missed something on the list.  Great work at the table – very delectable stuff.
    • There was a friendly new guy at our table too.  Talked a bunch! Glad to have that kind of energy at the celebration.

I know I started out griping about being asked to make another meal on short order but sometimes I think I just like to complain.  It’s always a pleasure to serve the family. Just as I was starting to really enjoy hosting, the 2nd Chef was tapping his tall glass of water (dude really enjoys some high quality H20) for everyone’s attention.  It was time for me to handover the apron.

Aquaman:

QIC Aquaman circled up the PAX and never let them go.  Today’s exercises were brought to you by the letters A, B, and S.  YHC can’t remember the exact specifics of everything we did but we started with protractors with the Q calling out the angle while PAX took turns calling out a 10-count all the way around the circle.  Rinse and repeat with LSF and then again while holding various plank positions (regular, chill cut, right arm up, etc.).  At Potts’ request we ended with Boat/Canoes with variations mixed in as well.  I’m sure I missed stuff but just know that everything was ab focused and there was a lot of mumble chatter regarding it.

Our third and final Q was none other than YHC himself, 16-bit:

Having received a text from Pikachu Wednesday morning about Qing the last 20 minutes of the workout didn’t leave YHC much time to plan.  I didn’t know how many people to expect but I did expect a fairly large group.  And I got that group.  I spent the night scouring the official exicon for new exercises that would accommodate a large group, took notes, allowed room for modification, and was satisfied.

Not yet breaking the previous Q’s circle the group started with Crowd Pleasers.  These consisted of an x:x ratio of merkins and groiners.  We started with 1:1 and worked our way up to 5:5 and then back down to 1:1.  These seemed to live up to their name and I look forward to incorporating them in to more workouts.

After this we moseyed around to the other side of the parking lot to make use of the curbs.  Admittedly things got a little messy here because the curbs weren’t equal and there was some confusion but I think, overall, it went well.  We started with inch worms.  Feet against the curb in full plank position PAX slowing inched their hands forward until they couldn’t reach any further and then inched their feet up until they were back in full plank postion.  Continue this until the other curb and then work back towards the other curb.

Next up was modified ascending curb crawls where we started with our feet on the curb and performed a derkin, bear crawled to the other curb and did another derkin. Bear crawl back to the originating curb to do 2 derkins, etc.  We did this until we did 3 and 3 because they sucked and it was hard.

The last exercise at the curbs were broken wheelbarrows.  PAX partnered up and wheelbarrowed from one curb to the other.  The broken part of it was that the partner holding the legs only held one leg.  Partners switched after they crossed the parking lot.  Each partner took two trips.  These also sucked.

Mosey back to the original circle location for our last exercise.  Someone thought it was time for Mary, but not quite yet.  The last exercise YHC had planned was a Circle Burp.  Per the exicon, everyone in the circle started chopping their feet while PAX around the circle called to do a burpee.  As fun as this sounded I don’t think anyone wanted to do 32 burpees so YHC modified and just called out when to do a burpee.  I don’t know how many we did but it wasn’t too many.  However, had I known I was going to get so much Jane Fonda related hate during Mary I might have just had us do burpees until time was out.

Mary:

Staying in our circle we started with Coolers.  These start as a side plank on your forearm and done IC.  On one we lifted our top leg up towards the sky, two brought it back down, three brought our top leg’s knee to our chest, and four took it back down.  10 each side.  Bring on all the Jane Fonda references.

Afterwards we went on to sleeping hillbillies and American Hammers.  I might have done more but honestly can’t find my notes or remember.  We ended with Happy Thanksgiving, aka Have a Nice Day.

Announcements:

Christmas party on the 14th, Frosty CSAUP on the 9th.

T-Claps (Recognition):

Aquaman and U.T.I.  for helping bring the pain in their own ways this morning.  I know, for myself, it was challenging planning a workout not knowing who else was Qing and what they were planning but it all came together nicely.  These guys did an outstanding job in helping everyone clear some waist line space for the impending feasts, especially Aquaman with all his gut busting ab exercises.

Prayer:

Our brother Wallaby is going through hard times right now, struggling with substance abuse.  He and his family could use our support so if you are able to help in any way I’m sure the family would appreciate it.  Hardy has the flu which is no fun ever but especially during a holiday.  Continued prayers as well for Quiver and his family.

 

I know I speak for my fellow Qs when I say that being chosen to have the opportunity to lead this workout was an immense honor.  I’m thankful for all of you on this day where we reflect on the blessings in our lives.  I count each and every one of you among them.

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