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Standard U-Turn with Minimal Kisses and Hugs

/in /QIC:
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FNGs: Not Today
Warm Up: Various stretching called out by the Q and some wanna be Q’s, as YHC was stalling with the staggered departures 🙂
The Workout: Standard U-Turn
Mary: Stretching during announcements
Announcements: F3 Wilmington Race is a go. Check the webs and signup on google sheet.
T-Claps (Recognition): 28 men for still hitting the pavement hard with all that is going on.  It’s been a rough week for the world, a lot of disruption in our daily life and races cancelled. This is the time we need each other the most. The strong friendships are what will get us through this and make an impact on community where we can.
Prayer: All effected by Covid-19, Moby’s Father back in hospital, Aqua’s Father in-law, Katniss Co-worker/Long time friend passed, Crablegs.

 

Wrassling at Disney

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EC: 187, Dawgpound, Emeril

FNGs: Nope, not today!

Warm Up: Today’s warm up is inspired by Hulk Hogan. Late in his career, Hulk likely had to stretch each day to keep his body moving. Given the groans this morning, we needed it too. GM x 10, Daisy Picker x 10. We all know Hulk Hogan had a large chest too and given our desire to look the part we did Bat Wings (Fazio arm circles F/R, seal claps and overhead claps) and Jack Webs (1:4 ratio stopping at 5). At this point in the workout, “Whatcha gonna do, when Hulkamania runs wild on you?”

The Workout: Now that we’ve warmed up and we are trying to look the part, its time to get familiar with the ring and practice for our upcoming tag team match. PAX mosey to the Culture Center where they partner up. Partners run opposite directions and alternate performing Patty Cake Merkins x 10 and Broke-back Merkins x 10 (5 each partner). We’ve tested the ropes, prepared to tag in our partner and learned that they have our back! But the ticket for the match is full and we will have to wait our turn so PAX line up for an Indian run over to the Abyss to start preparing some signature moves.

Oh Yeah…the Abyss! Today we started prepping for Macho Man Randy Savage’s signature move “The Flying Elbow”. If you want to do it right, you’re going to have to climb up on the top turnbuckle and then stick the landing. To prepare, partner 1 ran to the bottom of the stairs, did 10 Monkey Humpers and returned while partner 2 did big boy sit ups. Switch, rinse and repeat x2 full trips. The PAX are “too hot to handle and too cold to hold” so we mosey back to the flag for our next signature move.

“To be the man, you have to beat the man” but the man, Ric Flair, has the figure 4 leg lock. In order to compete, we have to work on those legs. PAX complete a lazy dora. (100 low slow flutter, 200 homer to marge and 300 squats). Partners alternate by 10, 20 and 30 respectively. Up until this point in the workout there had been some mumble chatter and a little hazing of the Q. Oddly enough, during this portion of the workout you couldn’t hear anything but the birds waking up. YHC could help but think “If you don’t like it, learn to love it!”.

Lastly, in the event that the Undertaker were to try to put a Tombstone on you, you better be prepared to be upside down so the PAX did Balls to the Wall while each man counted to 5. I think most of the PAX were spent at this point and it seems as though we were reminded “The fear of death is far greater than the death itself”. Good work beating the fartsack and accelerating your fitness. The nonsense was my way of making that DRP taste a little sweeter.

Mary: SSH x 30. I saved them for last because the form sucks no matter when we do them these days. Tighten up boys!

Announcements: Hank Williams once said “To sing like a hillbilly, you had to have lived like a hillbilly. You had to have smelt a lot of mule manure.” If you want to sing like a hillbilly hit up Midget4Life for a trip to Raleigh. I GUARANTEE you will learn at least one lesson if you do!

T-Claps (Recognition): Dawgpound for the best ‘themed’ shirt at the workout! Whoooooooo!!!!

Prayer: All those struggling physically, mentally and emotionally that we might be a source of comfort for them.

I had a good time this morning. Thanks for the opportunity to lead you men. I’ll try to do better next time!

They Don’t Have This on the Elliptical

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FNGs: Welcome HazMat, transportation manager for an industrial gas company.

On Sunday, Banana Seat noted the opportunities on the Q sheet so I jumped on it. Been almost 2 weeks since I Q’d and my fellow Masters had been killing the Q’s. My turn! I grabbed TBD with, “This will be a high-tempo workout, so you might want to rest up.” Later that day, I saw FNG HazMat and asked him which day he wanted to debut F3. His response, “Wednesday.” No I did not kill him.

Warm-up

Mosey around Hunt Center. Circle up at back corner, strategically near the top of the hill.

SSH 25x, GMs, 15x, Fozio arm circles 15x, Seal claps 15x, Overhead claps 15x.

Thang 1: Hill repeats 11s with WWIIs at bottom, Derkins at the top.

A couple of surprises along the way. Out of nowhere, POTS sprints and races Snap up the hill. Amazing! That’s what posting 5 days a week will do. Also, surprising, I got the count (mostly) right. Da Business would have been impressed!

FNG HazMat, who has been working out at Planet Fitness, notes, “they don’t have this on the elliptical.” Later, Mookie concurs that no equipment at Planet fitness can simulate hill repeats w/11’s and chasing Snap around the parking lot (or up the hill).

Thang 2: Modified Sevens at Ivan Parking Lot

Because we were well over halfway in the workout, I reduced this to two corners. PAX completed reps in multiples of seven on two corners: 7 burpees OYO; 14 low slow flutter in cadence; 21 merkins, 28 squats. Just as we got started on burpees, in roll the R4TJ crowd. Several joined us for 7 burpees (Lipstick, Banana Seat, others?, can’t remember).

Mary: Mosey back to tennis courts.

American Hammers 15x (POTS wanted 30 like he led at Purple Cobra), windshield wipers 15x, pickle pounders 15x.

Announcements: F3 Raleigh Mule Saturday

Prayer Requests: Forceps and family, protect everyone from the virus.

T-Claps: HazMat for posting and being ready to return

Java took us out with a nice prayer.

A Rucking Headlock… 9 PAX spring forward at AGS

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Pre-blast for AGS called for a main event ruck with a running option. A few Slack posts revealed that Coal Ash would be getting running miles for those not wanting to ruck. With the time difference, YHC didn’t know what to expect, but did expect a few PAX to show. Rolled into Womble around 5:50am to find a few dudes with headlamps fleeing Womble on foot (no cars) getting early miles.  Parked and quickly saw Dauber on the right side of Knight Rider.  Planted the flag and then saw a few trucks started to roll in and quickly had a Sprinkler sighting, then followed by Oboe. Master Shake rolled in as well. I haven’t seen him in several weeks and having missed his appearance last week. It was good to see him back in the gloom.

Double D also came ready to ruck and later discovered that he was the recipient of a Brutus “the Barber” Beefcake-sized headlock\sleeper hold by Sprinkler. Exchanged a few fist bumps with Double D and Sprinkler before Double D inquired, “who’s truck is that?”… “Oh, that’s Vasoline…”

Boy George also came rolling in. This dude was on the second to last leg of a 48hr Goggins challenge. Not sure if he was awake, but his eyes were open and he was responding to visual cues and verbal commands. To round out the field, Midget came rolling in equipped with 3 ruck sacks ready to go. 6am hit and we were ready to go.

Warm Up: Boy George did a solo mission run around the soccer fields, while YHC lead PAX with a light mosey to the opposite end of the parking lot, with alternating lunge walks to the center. Circled up for SSH X10, Imperial Walkers X10, Hillbillies X10, Morocan Night Clubs X10…Midget, nice of you to join us, Fazio Arm Circles 10F\10B. Prisoner Squats X10 on YHC’s up\down. Squat hold for the routes.

The Workout: Only 2 runners. No sign of Coal Ash, unfortunately. Master Shake and Vasoline did the standard loop around the lake, while rucking PAX took the greenway to the lake (bypassing the lake segment) and continued through the backside of Sugg Farm. Lots of great mumblechatter along the way. Did not have an opportunity to get in between Sprinkler and Double D until the end of the ruck as we made our way down Grigsby, but that is when we discovered that Midget’s texts in a group chat got a 1-way ticket to vibrate on Sprinkler’s phone last night. Hopefully, more rucks will be planned in the future at AGS. Great fellowship and a great opportunity to connect with PAX at a different pace than a standard running or high-intensity AO. Arrived back to the flag about 2 min past 7am and performed a series of stretches, while waiting for Master Shake and Vasoline to come in. Great 2nd F followed at Sir Walter, where Oboe, Midget, and YHC got a visit from Skidmark.

Mary: Good Mornings X10 IC, Right over Left\Left over Right. Planked Calf Stretches. Downward Dogs and quad stretches.
Announcements: Mule next Saturday. Tobacco Rd. Half Marathon next week
T-Claps (Recognition): Master Shake and Vasoline holding each other accountable on the run this morning. Boy George completing the Goggins 48 hr challenge. All PAX battling the time change to post this morning.
Prayer: Prayers for Forceps and family. Those battling health issues. Sprinkler’s friend, Laredo, who has battled recent tragedies. YHC took us out.

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.

Welcome to The Nest…A retreat where comfort is a state of mind

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Q Tour rolled back into Fuquay this morning. Fresh off a Dawgpound beatdown at Paradise City the day before, YHC found himself in a tough spot this morning. Not only did I have Q at The Nest this morning, but Q at a place that was very unfamiliar and with some noticeable soreness. This morning YHC would be leading with a nagging hip issue which was self-inflicted in YHC’s attempt to turn Emeril salty during our 4-man Indian Run yesterday. YHC knew better, and to be honest it doesn’t take much to turn Emeril salty, but DawgPound said to push ourselves and unfortunately overachieved.

Arrived super early to Falcon Park only to scope out the grounds and start to piece together the workout in real time on walk through. Planted the flag and was amazed at how well lit this park was and just the significant number of possibilities. After I had chalked up the main lot, I see a car roll in carrying Fumunga. He was gonna fly solo on EC this morning as YHC was looking to limit the running this morning and focus on some stretches before the others rolled in. He took off, probably made it to Raleigh and back in the 30 minutes he had before the Main Event.

About 10 minutes later, Farva rolled in. YHC had indicated that this was his first visit and curious as to The Nest’s unique features. Farva as if taking on the role of Mr. Rourke from Fantasy Island welcomed me to The Nest with a jog around the AO, with specific stops surrounding the Park. He took me across the street to Fuquay Middle School, complete with some nice steps for bear crawling, which lead to an open platform area, perfect for this morning’s warm up. The area also had some nice railings for rail slides. All great items for future Q’s.

Looped back across the street and onto the backside of the park, with the playground on the left and several shelters, one with picnic tables overlooking a large open amphitheater  field, perfect for some ultimate frisbee as well. There is also a large baseball field and additionally rock and brick walls to put your balls on. A really nice place to Q for sure.

As Farva’s tour ended, cars started to roll in. Making good on his mention of visiting YHC’s Q yesterday, DawgPound not only posted, but he also managed to inspire Slide Rule away from Nutcracker this morning to see what this Fuquay Q would be all about. Next Noah’s Ark rolled in, followed by Game Cock. Out from the shadows emerged Boy George.

5:30 am hit and it was go time.

Warm Up: Light jog across the street to Fuquay Middle School, up the stairs and to the open courtyard platform for the following exercises:

SSH X25, Imperial Walkers X10, Hillbillies X10, Morocan Night Clubs X10, Bat Wings- 10 Fazio’s F\B, Seal Claps X10, Overhead Claps X10, Prisoner Squats X10 on YHC’s up and Down. Modified Clockwork merkins X10, rotate 3 movements to the right, merkins x10, rotate 3 movements to the right, merkins X10, rotate 3 movements to the right, merkins X10.. 40 total for those scoring at home.  Let’s mosey..

The Workout: Led PAX safely across the street to the backside of the park and back to the flag in the main lot. Squat hold for the six. YHC explained to PAX that he broke up this main lot into 4 corners. We would do progressive sets of exercises with a brisk mosey in between for 2 Rounds.

Round 1

Corner 1- 10 SSH

Corner 2- 10 SSH, 15 Hand Release Merkins

Corner 3- 10 SSH, 15 Hand Release Merkins, 20 Prison Squats on YHC’s Up and Down

Corner 4- 10 SSH, 15 Hand Release Merkins, 20 Prison Squats on YHC’s Up and Down, 25 Low Slow Flutter in Cadence

Round 2

Rinse\Repeat of the above, except we would utilize the giant wall for sets of Balls to the Wall 20 count IC between Corners 2 and 3

After Round 2, we mosey’d behind the picnic shelter to the large wall that opened to the amphitheater field.

Round 3- Erkin X20, Derkins X15, DipsX20

Mosey straight across the field and back to the wall

Round 4- Erkins X20, Derkins X15, and Dips X20

Mosey straight across the field and then back around the park beyond the playground and back to the flag.

Round 5- Curb Appeal

Early this morning YHC saw 5 lonely curbs abutting the main lot with about a 10 yard space to the main lot spots. PAX would perform a progressive round of each of the following with a 10 yard mosey back and forth between each set.

Exercise set:

1 Burpee

1 Burpee, 2 Erkins

1 Burpee, 2 Erkins, 3 Derkins

1 Burpee, 2 Erkins, 3 Derkins, 4 Squats

1 Burpee, 2 Erkins, 3 Derkins, 4 Squats, 5 Shoulder Taps (IC)

1 Burpee, 2 Erkins, 3 Derkins, 4 Squats, 5 Shoulder Taps (IC), 6 Nipplers (IC)

1 Burpee, 2 Erkins, 3 Derkins, 4 Squats, 5 Shoulder Taps (IC), 6 Nipplers (IC), 10 Merkins

Mosey to the back side of the lot to the brick wall for People’s Chair while waiting for the six

Round 6-  B2W and People’s Chair

B2W- 20 Count in Cadence

People’s Chair- 10 Count in Cadence

Rinse\Repeat. At conclusion, YHC called for 2 lines. At this point, DawgPound rightfully stated “There is only a few things that can happen when 2 lines are called.” Yep- DawgPound knows YHC loves Indian Runs.

Round 7- Indian Runs around the lot at the 4 corners to ‘frame up’ up this edition of The Nest. Lots of great push to close out the main event with some cardio. PAX completed 3 laps. Solid work and circled up for Mary.

Mary: Pigeon Stretches to Downward Downward Dog w\alternating calf stretches. LBC X20 IC, American Hammers X20 IC, Freddy Mercury X25 IC, Have a Nice Day
Announcements: Wrightsville 1/2 and Full a few short weeks away. Order your Crab Legs Shirts. Check Slack for details.
T-Claps (Recognition): All PAX getting out there this morning and pushing past their comfort zone.
Prayer: Prayers for Noah’s Ark’s M who has begun a new treatment. Continued prayers for Forceps and his family. Prayers for Fumunga’s grandmother. YHC took us out.

It’s official… I’m a professional

/in /QIC:
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11 pax took the challenge to push themselves and each other. Today was about getting pushed outside of your comfort zone. I hope we all did that. Katniss was maybe too comfortable since he found 10 cents. He then gave me the 10 cents for my Q efforts. That is how I became a professional.

EC: Dawgpound, Cowboy, Slide Rule, Skidmark, Emeril, Dumbo, Katniss, Maybeline, Warbucks for a quarter mile
FNGs:  Sadly none
Warm Up:

Lap around the soccer fields with the following stops:

Top of the Ramp:
Side Straddle Hops
Fazio Arm Circles

Stop at the corner:
Good Mornings
Hillbillies
Imperial Walkers

Stop at the basketball courts for flutter kicks as I explain what we where about to do.

The Workout:

The goal was to do Indian Run Stack Em Up Suicides and Bring them down.  We did not make it through the bring them down portion though.  Pax got into groups of 3 or 4.

We would then do Indian runs until we reach a stopping point.  At the stopping point we did one of the exercises.  The first stopping point was 3 PGUSJ, second 5 Burpees, 3rd 10 Lunges.  We had a total of 7 stops.  At base location is where we stacked things up.  First when we got back we did 3 PGUSJ.  Then 3 PGUSJ plus 5 Burpees.  We kept on stacking as we went.  Then we tried to unstack.  We only made it to Monkey Hummers on the way down.

The goal was to push yourself past your comfort zone.  Your Indian Run group was supposed to help keep you motivated.

Exercises:
3 PGUSJ (Prisoner Get Up Squat Jumps)
5 Burpees
10 Lunges (5 Each Leg)
15 Hand Release Merkins
20 Monkey Humpers
25 Side Straddle Hops
30 Flutter Kicks

Mary:

Circle up for some stretching
Runners Pose
Pigeon Pose

Announcements:

Shirt order for Wrightsville is happening

T-Claps (Recognition):

All Pax that took the challenge to push themselves and their fellow pax

Prayer:

Forceps and his family
Wallaby
Lipstick’s sister

A Ferris Wheel at Disney?!

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11 PAX, including 1 FNG, (4 for EC) swallowed that DRP and posted at Disney today for a ride on the new Ferris Wheel.  YHC wanted to see if he could make a decorative design for the new ride on Strava and I think it turned out pretty nice!

EC: Deadbolt, Mookie, 187, Pablo

FNGs: Welcome “The Mechanic”

Warm Up: Quick mosey around the soccer field then circled up for excercises.  All exercises in cadence: SSH x20; IW x10, HB x10, Arm Circles x10F x10R, Seal Claps x10, Overhead Claps x10, Windmill x10

The Workout: Mosey to the center of the soccer field to explain the workout to PAX: starting at the center of the field, PAX would jailbreak to a designated corner or side of the field and squat hold for the 6, then Q called an exercise then jailbreak back to the center of the field for another exercise.  This pattern was repeated around the entire field like spokes on a wheel (or Ferris Wheel design for Strava).  Exercises around the perimeter were Burpees, Star Jumps, Shoulder taps, Derkins, Prisoner Squats, Toe Taps, BTTW and exercise at the center field was 30 sec chilcutt plank hold.  Once we made it around the field, we did the entire routine in reverse order with the same exercises except dipplers (decline nipplers) in the center field instead of 30 sec plank hold.

Mary: All exercises in cadence: LSF x20; Homer to Marge x10 regular, 10 right leg up, 10 left leg up; Freddie Mercury x20, Box cutter x20, Pickle Pounder x20, 60 sec chilcutt plank hold.

Announcements: ALS walk April 18 in Raleigh for Crablegs (details to be posted on FB/Slack), Memorial service for Forcep’s son this Saturday

T-Claps (Recognition): Crablegs posting in the gloom!  Always a pleasure seeing you out there!

Prayer: Crablegs, Wallaby coming back to town today, Wiggly and his family, First Responders and Soldiers, Unspoken prayers, Crablegs took us out!

So foggy at R4TJ, no John to be found

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A moist, damp, foggy and traffic filled R4TJ this morning as 15 PAX set out to face the gloom, literally.  Nice work men, all back in safe and sound!

FNGs: none

EC: Nemo, Redenbacher

Warm Up: 15 PAX circle up for some good mornings, SSH x 20, daisy pickers x 10, imperial walkers x 10 and light hammy stretching

The Workout: 12 took on the 5+ mile reverse Crossway route, carefully dodging cars in the fog.  3 PAX headed out on the 3 mile route and then back to Ting.  Various pick ups of the 6 along the way.  Cowboy the recipient of a nice honk from a driver clearly not paying attention this morning.

Mary: none, this is a running AO 🙂

Announcements: Run for Dee Dee, traffic continues to pick up on the feeder road between Main St and Hwy. 55 in the Ting parking lot – keep an eye out for those cars

T-claps: to Pablo for helping pick up the six

Prayer: Wallaby, Forceps, Wiggly and continue strength for Crablegs

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

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

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

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

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

Nemo- “Yes- I used to love GI Joe”

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

Nemo- “Yeah he was..”

YHC- “There’s your pre-blast”

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

5:30am hit and it was showtime..

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

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

Rock Webbs (1:2 Ratio)

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

Rock Solid Merkin Sprints 

Partner Up…

Round 1

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

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

Round 2

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

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

Round 3

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

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

Round 4

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

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

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

Finish What We Started..Rock Webbs continued.

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

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

Merkin Tap Jail Break

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

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

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