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I Wonder Why He Moved That Trash Can?

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The Downtown Train didn’t stay at any stop for long today. Not sure how many miles this train clocked, but it was more than usual at least in YHC’s experience on the Train. 10 passengers got stronger and faster on the DT express today.

FNG’s: None

EC: Coal Ash, Nemo, Yogurt
Warm Up: Moseyed a reverse traditional loop around the front of the stores and back into the parking deck. Circled up for SSH x 30 and 10 counts of GM’s, Sir Fazio Arm Circles, Seal Claps, IW’s, and HB’s. While doing this YHC moved the rubbish can away from the wall. A pax said, “I wonder why he did that?” We’d be need that wall and all items cleared for later in the workout.
The Workout: Upstairs we went.  Fast feet the curbs to one end of the lot. Squat hold for 6. Typewriter the curbs in reverse direction. Squat hold for 6.

Moved on to 7’s. These were done the length of the parking lot. We waited until the 6 was in on each pass before pax did exercises on YHC’s  “up” and “down”.  Full range of motion was the focus here. And pax sprinting and pushing hard was encouraged. Exercises were Prisoner Squats and Hand Release Merkins with Superman holds on the “down”.

Mosey down the stairs and around the block to the knee wall. YHC called: dips x 20, irkins x 15, dirkins x 10, dips x 15, irkins x 10, dirkins x 5.  Most pax opted for some reason the knee wall sections that had the bars on them.  Had to caution the pax not to concuss themselves on the wrought iron fence during irkins.

To the Wall. Cleared the rubbish barrel from here earlier. Each pax 5 counted for People’s Chair. To the far wall we ran. Each pax does 4 count for BTTW. Back again. 3 count People’s Chair. Back again once more. 2 count BTTW. Lucky Charms is noticeably an absolute beast. This guy goes from sprinting to handstand to BTTW to handstand wall push-up. People are crazy…

YHC called a line series where each pax had a parking line. Bear Crawl along the line to the wall, perform an irkin, lunge walk back, and do a Merkin. We did this 5 times with reps on each end increasing to 5. Once again, Lucky Charms probably got to 8-9 reps for some EC while waiting for the rest of us.

Finally, straight outta Yogurt’s playbook. Let’s empty the tank fellas! Sprints from one end to the other of the parking deck. When 6 got there, squat hold for 10 count and take off again. At each end we decreased squat hold count from 10,8,6, and 4. This gave us 4 hard sprints.  Great work pax!
Mary: Back to flag in time for what I think was LSF’s x 20 IC. Thanks Nemo for taking up the count when YHC started gagging on a snot rocket.
Announcements: upcoming Q’s for pax (POTS Tuesday at Purple Cobra, Yogurt Wednesday at TBD, YHC Friday at Cletus).
T-Claps (Recognition): Pax running hard today. Lucky Charms for giving us all some moves to aspire to!
Prayer: YHC had some pre-cancerous watch spots frozen, scraped, removed last week. Just another wake up call. Pumpkin Spice neighbor that he would get his drivers license today and have healing from grief. YHC took us out. Honored to lead!

Poker at the Fire House

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YHC pre-blasted with the promise of picking things up and putting them down. The implication was that was simply kettle bells – the fire hose waiting to greet pax as they pulled in proved that was not necessarily the case.

EC: Full House and Deadbolt for some miles, Dawgpound, Flanigan, and YHC for some yoga.

Pax just kept pouring into the parking deck – not sure if it’s the pleasant location or the attractiveness of the scaleable workout, but for two weeks in a row we landed at 20 pax for Ivan.

FNGs:

None today – a shame.
Warm Up:

SSH x20 IC

1x Burpee

Right leg swings x10 IC

2x Burpee

Left leg swings x10 IC

3x Burpee

Daisy pickers x10 IC

4x Burpee
The Workout:
Pax maintained the circle around the fire hose. One pax left their kettlebell and picked up the hose for a lap around the bottom of the parking deck. Another pax flipped a card out of the deck which determined what exercise we did while the pax was traveling.

For the first 12 minutes we did:
Diamond – Squat Thruster – Tragically we didn’t get to do a single one of these. The problem with randomization I suppose.
Spade – Kettlebell swing
Clubs – Curls
Heart – Merkin shuffle (Merkin with one hand on bell, slide bell, merkin, repeato)
Joker – Turkish Getup

For the second 12 minutes we did:
Diamond – Lawnmowers
Spade – Midget cookie pouch
Clubs – Triceps
Heart – Midget getup
Joker – Turkish getup

At some point in this second set a 3rd and 4th joker were drawn and the pax learned that YHC’s deck was a bit doctored…..woops, might’ve failed to mention that at the start.

For the third 12 minutes we did:
Diamond – Boobity boobity (squeeze bell and press up from one pec to the top down to the opposite, repeato)
Spade – Low slow flutter w/bell overhead
Clubs – WW1 w/bell
Heart – Single leg deadlift
Joker – Turkish Getup

During this set UTI remarked that there was a difference between Jacks and Jokers. YHC assured him that there were in fact only 6 jokers in this “deck” of cards.

Mary: Incorporated into last set

Announcements:

Run for Dee Dee – https://www.eventbrite.com/e/4th-annual-run-for-dee-dee-5k-registration-84539745655

T-Claps (Recognition):

Yogurt for the triple down option this morning (Crazy Ivan, Mountain biking in Umstead, 5K in Umstead). Keep your eyes out for this one to repeat itself!

Prayer:

A note about the requests – we have some of the same requests that come up for long standing issues. Please do remember to conciously lift these up in whatever way matches with your creed – don’t just check the box at the end of CoT, make it real.

Wallaby. Forceps and his family. Lipstick’s family and his sister. YHC’s M’s back.

YHC took us out.

Not Your Average Hump Day In The Gloom

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I was especially excited this morning. After all, I created my first F3 Shovel flag the night before and even had time to throw some camo paint on it. Got to the AO and set up shop as I stared at my masterpiece waving in the wind. I wasn’t alone though. There was a dark colored truck in the lot. Then the men’s bathroom door swung open and YHC assumed it was lipstick for sure with his IBS and all, but to my surprise it was Dahmer. Shortly afterward an unfamiliar PAX walked up as we were about to start by the name of Sea Legs. We met Mr. Kotter with greetings of welcome.

Warm up:

The Windmill X10, SSH X25, Imperial Walkers X12, The Frankenstein X10, wide squat stretch OYO for 10 count… and a mosey down to the outside corner of the soccer field.

The Workout:

B.L.I.M.P.S around the soccer field stopping at each corner for an exercise. PAX started at Corner 1 with an exercise, then moseyed along the long stretch to Corner 2,  stopped for an exercise, sprinted across the short stretch to Corner 3, stopped for an exercise, moseyed down the back stretch to Corner 4 and stopped for an exercise, before sprinting back to Corner 1.

Round 1: The “B” round…..5 burpees to start us off and a mosey to Corner 2. Five more burpees and a sprint to Corner 3. Five more burpees and a mosey to Corner 4 for 5 more Burpees before sprinting back to Corner 1…total of 20 burpees for Round 1

Round 2: The “L” round…..10 lunges for each corner with a mosey on the long stretches and  sprints on the short sides

Round 3: The “I” round….15 imperial walkers at each corner with a mosey on the long stretches and sprints on the short sides

Round 4: The “M” round…..20 merkins in the corners with a mosey on the long stretches and sprints on the short sides

Round 5: The “P” round……25 plank jacks in the corners with a mosey………..and sprints………….

Round 6: The “S” round……30 squats in the corners with a mosey……….and sprints

Mary: We were at 6:15 exactly…and so Name-O-Rama began

Announcements: Reminder to all that we need to fill up the Q Sheet and to frequently check Slack

T-Claps: Sea Legs for posting after 7 months absent

Prayer Requests: Continued prayers for Wiggly, and prayers for Forceps and his family. Prayers for all our military and their families

Wake Up Call

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EC: Emeril, Axe, Lipstick

FNGs: Not today

YHC took a stroll behind Teeter on his EC route and noticed a couple things. 1) 3 giant tires he could incorporate into his workout 2) The beer man sleeping in his van.
Warm Up: 10 Burpees since Daddy Em was late coming back from the little boys room in Teeter. Mosey to Porta Potty behind Teeter to enjoy the smell during our warm ups. SSH x50,IW x10, Hilbillies x10, Morocan Nightclubs x12, hold squat for FAC x10 Fwd/Rev, Overhead Claps x10
The Workout: Mosey over to the guardrail behind Jiffy for sets of Dips x10 regular, left leg up and right leg up, Erkin sets x10 regular & Diamond, Derkin sets x10 regular & Diamond. Mosey over to wall behind dry cleaner for sets of Peoples chair 10 count around, BTTW 4 count around Pax. We repeated guardrail/wall combo twice. This was our second encounter with the beer man, as he was sleeping behind the dry cleaner, which was a different location than YHC saw him during EC.  Next we mosey over to Goodwill for sets of Aligator Merkins across parking lot, Squat Jumps x10 and reverse crabwalk the parking lot back, Squat Jumps x10. We repeated this twice.  We continued to Mosey over to the tires YHC found behind the Chinese Restaurant for what would have been 3-way Patty Cake Merkins while 3rd wheel flipped tires a few times and rotate. However, a delivery truck had come and parked right in front of the tires spoiling YHC’s final event.  YHC quickly took us over to the trail to no where behind Teeter for the same 3-way but substituted 3rd wheel run out and back on the trail. YHC didn’t remember the trail was about .25/mile out and then back…The patty cake merkins got tiresome and we modified to patty cake squats when our arms gave out.  On our way to the trail we encountered the beer man for a third time, sleeping behind the Pizza shop now.  By the time we got back from the trail he was gone again.  I don’t think he was happy with us breaking up his morning cat naps….
Mary: Low Slow Flutter, American Hammers, Boat Canoes and Pickle Pounders with chill cut hold in between for about 2 minutes.
Announcements:  See the interwebs
T-Claps (Recognition): Java! Nice work since the new year. We can finally remove him from the milk carton.
Prayer: Wallaby, Wiggly/Father, Forceps/Leahy Family, Crablegs

February 28 2020 / at Crazy Ivan (HS Parking Deck) QIC: POTS

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February 28 2020 / at Crazy Ivan (HS Parking Deck) QIC: POTS

 

The PAX for Crazy Ivan packed the parking deck.

 EC: Deadbolt, Full House, Roger Roger

 PAX:  20

 FNGs: None

 Warm Up:

 Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

 The Workout: 

 PAX partner’d up.

Partner 1

  1. Curls for the girls (20 reps)
  2. Overhead press (20 reps)
  3. Floor press / bridged (20 reps)
  4. Side to Sid Lunge (Willy Mays Hayes (20 reps)
  5. Kettlebell Swing (20 reps)
  6. Goblet Squats (20 reps)
  7. Up right rows (20 reps)
  8. Dead Lifts (20 reps)
  9. Overhead Triceps Extensions (20 reps)

Partner 2

Run up stairwell, back down and around the block. (Not Town Hall – lol)

Mary:

The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

Happy Birthday 16-bit

Forceps son’s memorial service 2/29 12:30 ET at Hope Church (Apex)

Banana Seat sending update on Wrightsville

M4L – F3 Meal March 14 (Sat)

Check Slack for upcoming announcements

Prayers:

Wiggly’s family for loss of his father.

Flannigan’s upcoming heart tests.

Coal Ash’s  Brother in law’s father is battling cancer going into hospice care.

Unspoken,

Military, and First Responders.

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!

Field Trip In The Gloom

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EC: Aquaman, Hershey, Katniss, Maybelline, Peachy

FNGs: Welcome Peachy and Hershey
Warm Up:None
The Workout:3 mile run with leg and core work. Every time we crossed a street, 20 LBCs IC, Stoped at every bench downtown and either did 20 squats, WWIs, or LBCs. Speed work thrown in at times along with chill cut planks while waiting on partner to run 2 poles down and back. Finished with 5k pace around soccer field always picking up the 6. Kept it pretty random so we never knew what was next. Nice work fellas!
Mary: Lumped in with workout
Announcements:
T-Claps (Recognition):
Prayer:Forceps family, unspoken

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!

Light it up!!

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FNGs:1 FNG. (Armpit) 5 for EC.  Fonzie, breach, born & buttermilk
Warm Up:16 pax total started with SSH, Windmills, daisy pickers, fazio arm circles, seal claps, over head claps.
The Workout:9 for Red October

one person did battle rope twist while the others did the exercise 20 count IC

Rows

Squats twists

Push up drags

Burpee press

American hammers

Leg raises

Curls for girls

Step ups

side bends

Wonder bras/ (mountain climbers/ opp mc/ peter Parker)1:4

Half burpees curls

Mary:

all in 20 count Cadence

lsf/6 inches/ hello dolly

lbcs, homer to marge, pickle pounders, shoulder taps. 10 burpees oyo.

Announcements:q sheet need a filled out. Q all AO challenge. Forceps sons service at Hope Saturday
T-Claps (Recognition): Att runners along with half milers last weekend
Prayer:forceps and family, military and 1st responders, marriages and families health issues

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.