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Because You Showed Up…

After a very exhausting week, YHC was looking forward to some miles this weekend. Earlier in the week, PAX received word of race cancellations, as well as a series of domino effects that will soon impact the current day to day in the weeks to come related to COVID-19. For YHC, Sundays are that time of reset and reflection. Certainly a lot to think about and how different the last few weeks have been from what we knew several weeks before that.  Toilet paper has somehow become the staple of choice across the country, while social distancing is now a ‘thing.’ All sporting events have been cancelled, schools are cancelled, business travel is becoming suspended, and now working from home has become the new norm in our daily lives.

The one thing YHC knows that does not change is Sunday’s at AGS. Today was one of the more memorable for YHC as it reminded me how important ‘showing up’ can be, not only from an accountability standpoint, but also the impact you can have on each other and not even know it. You probably have heard this a dozen or so times, but “Who is pushing who?” Today, whether they knew it or not, each PAX had a significant impact on one another in that light 52 degree drizzle.

The day before, Redenbacher had asked YHC if I was still running a half tomorrow even though the Tobacco Rd 1/2 was cancelled. We were both signed up several months back. When the race turned ‘virtual,’ my attitude turned from doing it to eventually getting to it.  Having done 8 mi with Deadbolt at U-Turn yesterday, it did not seem like a good idea considering I was at PT getting dry needled that previous Monday.

My response was maybe. I’ll pre-blast it as an option for an insomniac 7.1mi EC and see who shows. Farva also mentioned a 6mi Ruck starting at 5:30am and Dauber also wanted to Ruck, but didn’t want to start that early, so offered a 3mi at 6:00am. This would be the start time for those running the 6mi Main Event as well. With the crazy EC option on the table, now ‘my eventually getting to it,’ turned into a ‘will have to do it,’ if someone shows. Goes back to the “if you can’t Q it don’t do it” mentality. If someone showed, we’d have to run it. It’s that simple. That’s how YHC rolls and when its out there and someone shows, you do it because someone else is just as crazy as you are and you don’t let them down.

Out of some type of miracle, YHC rose from the fartsack ahead of his 4:05am alarm as if the Sky Q planned it that way. Exactly at 4am woke out of a dead sleep. Scrambling for my iPhone 3, I noticed the time and elected not to hit snooze, but rather put on my gear and head to the garage to lace up my Hokas. Flag packed in the backseat, I muttered something that rhymed with “Truck Me.” Rolled into Womble at exactly 4:30am, planted the flag and no cars to be found….4:35am hit which was the meeting time for the Insomnia EC. At that point, no cars and YHC was reserved to sleeping in Knight Rider until Farva arrived at 5:30 to tap on the driver’s side window to wake me up. As I went to look down at my phone one last time, lights started to appear in my rear view mirror from Stinson. He showed up…

“Sorry, I’m late Mookie,” says Redenbacher

“Yeah- so am I”…”I was hoping you wouldn’t show. This might be a terrible idea, but let’s do it.” I strapped on the headlamp and the light up vest. After a series of forgetful moments…did I lock the car, I don’t need my earbuds, it was starting to drizzle a bit.

Redenbacher says, “Hang on one second…sorry,” from his trunk. He’s ripping off some much sought after 2-ply, knowing that there could be some emergency gross weight adjustment later in the run. Honestly, have never experienced the need to drop a few sharks in the woods during a run…until this morning. We’ll get to that later. With that, Redenbacher and I went straight down Stinson and across the street to the neighborhood that abuts Holly Grove. As we were not running Tobacco, we figured we’d pay tribute to the flat route of ATT and the track was a perfect mix of flat concrete surrounded by trees. After about the 3rd lap, Redenbacher had to investigate a space behind the white shed, while putting his 2-ply to use. YHC continued around the track and was later rejoined with Redenbacher until we were at about 4 miles. Exited the track and then back out to Holly Springs Road and that is when I felt it.

Informed Redenbacher that we may need to stop at Lowe’s, but unfortunately was still too early and was not open. Picked up the pace and proceeded down Earp and then a left on Raleigh, back to Womble. Never knew how the extreme need to R4TJ could be until I reached Raleigh St. and had to tighten my gait for fear of letting a kit kat loose. Stopped the watch, took a quick pit stop and noticed we were about a little less than a mile short of the 7.1mi needed. At that point, it was 5:50am and PAX started rolling in. Bufford and Dauber, followed by Oboe, Vasoline, Nemo, and Slide Rule. Java’s car was already parked along with Farva’s so must have been on their Ruck.

Welcomed everybody and got going with the following workout.. As we were doing a quick lap around the lot, we see UTI coming in hot and made it just in time for the following exercises..

Warm Up: Lunge walks, Frankensteins, Imperial Walkers X10, Hillbillies X10, Daisy Pickers X10, Good Mornings X10, Prisoner Squats X10, with a squat hold as I explained the route.

The Workout: Dauber was the solo 3-mi rucker this morning and had a route picked out that would get him back to the lot in time for Mary. For the runners, we’d stick to pavement as YHC didn’t trust the footing at the lake with the early morning rain. We’d do a modified NH (the graphic on strava kinda looks like NH). Took PAX the long way left around the baseball fields of Womble and onto Grigsby. From Grigsby we would head up Raleigh Street to Jones Park and then on to Veterans, heading to the back side of Ting EC, around Artic Ridge and then back onto the greenway, proceeding straight up Skymont. As we ventured up Skymont through Rhamkhatte Village we’d make a right back onto Holly Springs Rd, then onto Raleigh back to the flag.

At the start of the run, YHC was just starting to settle in with Redenbacher not far behind. Really good group of PAX this morning, each with varying speeds which made some good pairings throughout the run. Big shout outs to all PAX, especially Nemo, Oboe, and Vasoline for continued pick ups of the six. Honestly, that was the only way I think Redenbacher and I finished the last few miles this morning. Also shout out to Buford who provided a nice even pace through Jones and Veterans. Legs were getting fatigued as we approached Skymont and keeping the light up vests within eye shot made all the difference.

Mary: Arrived about 13min late to Mary, but were greeted by PAX upon return. Dauber I think wanted to hand me a bottle of geritol, noting that i’m slowing down in my old age.

Announcements: Banana Seat and Pikachu ALS challenge. Check out slack
T-Claps (Recognition): All PAX getting out there today for ruck and running miles. Redenbacher for holding me accountable to get that 13.1 in this morning. PAX picking up the six as well as Dauber, UTI, and Slide Rule for making sure I did not miss out in conducting Name-O-Rama.

Prayer: All those affected by COVID-19. Continued health to PAX and families. Continued prayers for Crab Legs. Prayers for Forceps and his family. YHC took us out.

2nd F held at Sir Walter, where Redenbacher and YHC had to run to as we were about 1 mi short of the 13.1. After a series of loops in front of the library, DownTown Train, and Main Street we wrapped up what we set out to do this morning and were greeted by PAX and some quality mumblechatter. Skidmark even came out to join us.

A solid morning, Men! Thanks for the opportunity to lead.

Time for some Containment

Exponential growth is a wonderful thing when you’re talking about money.  It’s terrifying when it’s the spread of a disease.  It’s even more terrifying when we can see what happens in other countries where people don’t take the threat seriously.  Add on to that the fact that there’s a lag between infection & symptoms and a longer one until hospitalization is necessary….there’s a very real scenario that there are already too many people infected & who will need hospitalization in our communities to be adequately treated by our healthcare system, they just don’t know it yet.

Pikachu put out a solid post about living 3rd last night.  Part of that, to me, is recognizing our leadership potential in the community and being examples for those around us in how to handle this disease.  We can’t ask people to practice social distancing and then voluntarily spend time with 15-20 guys working out in close proximity — it undermines our credibility.  To that end, my goal is to lower the size of workouts and lessen the chance we accidentally spread this throughout our Pax; I figure a good way to do this is just add more workouts.

Nutcracker will now be 5x/week — Mon-Fri.  My hope is other neighborhoods / shield locks / circles will follow and start working out in smaller groups to lessen the potential spread from one of us to another.   

This morning we met at 12 Oaks Clubhouse.  We will meet at Oakview going forward.

FNGs
: Nope
Warm Up: YHC led with some tennis lines, and other standard WU stuff and a call out for popcorn Q’ing.
The Workout:
Slide Rule:
– suicides in the lot; stop at every parking median and increase 5x Merkins.  Got to 25 before we ran out of time.

3rd Cousin:
– Tennis Court work with lunges and bear crawls
– Irkins / Dirkins / Dips
– WWII

Da Business:
Mosey over to the hill, where we Squatted at the bottom, Sprinted up, and Monkey Humperd at the top (pretty sure our buddy’s Ring doorbell got a great show this morning)

Pigpen:
5 minutes of abs followed by suicides on the tennis court

Mary: Pullups & Static V-Sit

Announcements: Be safe, be aware of the community around you.  Kids who rely on schools for food; spouses who rely on work as a reprieve from their families; small businesses who don’t have margin to sit on the economic sideline for months at a time.

T-Claps (Recognition): Thanks for responding to the call guys.  It means a lot

Prayer: Lot of concern for aging parents this morning.  It’s going to be a tough month or two.

Final Note: (no one will read this, I know):  This is a unique opportunity.  Many of us are #HIM who are pulled in dozens of directions; some of us use that as an excuse to be less invested in our families than we could be.  For the next month, our worlds are going to be very small — hopefully we can take time to pour into that center part of the Concentrica, the people who need us the most.  It’s time to be a leader and truly live 3rd.

Slide out

Fast moving PVC

Last session of speed racer before taper week and the Wilmington race. Guys have put in a ton of work past couple of months. We had 10 total PAX at today’s AO. A couple of newbies to SR as we all gasped for breath a lot today. The fence was jumped at some point during the workout by you know who to fertilize the trees. YHC explained the workout, passed out some PVC batons and we started. Here is the low down.

FNGs: Do Not Exist at Speed Racer but we did have a HC fartsack.

Warm Up: Skip jumps, high knees, butt kickers, hip openers

The Workout:
Relay Tag
400M WU
60 sec recovery
20 min partner relay
-both partners run the whole time. P1 runs race pace 30-60 secs faster w/baton on inside lane while P2 runs race pace 30-60 secs slower in outside lane. Once P1 catches and hands off baton, swap speeds. Should get in around 2.5 miles. Ended up being about 1000M fast runs trying to hand off the baton which was rather tough.
60 sec recovery
Partners run together
-1 mile (100M strides on the sides X8) cruise the turns. Thanks to Mr. Terrific we had 4 lights set up on the track to help us know where the straights started and ended.
400M CD

Mary: In the woods

Announcements: Mule, Wilmington race, Golf Tournament we are hosting

T-Claps (Recognition): All those in attendance today and in for past sessions

Prayer: Mr. Terrific’s dad and finding clarity for himself, Tennessee Families, COVID Virus

Awesome job today guys! Lots of speed out there on the track as well as sweat.

BS Out!

Merica, where Democracy rules

FNGs: Not Today

YHC decided to leave it up to the PAX to vote on the route for the day. The only stipulation, was you had to HC for the vote to count.  The lackluster vote was tallied, and Little Dipper won 2 votes to 1….C’mon Guys, we had 15 and only got 3 HC votes! #bringbackthehc
Warm Up: Mosey to the middle of the road for SSH, IW, Frankenstein, High Knees and Karaoke
The Workout: 5 Mile loop out to Womble and back.
Mary: Stretching while we had announcements
Announcements: F3 The Mule is officially cancelled for Coronavirus. Rain or Shine doesn’t include Virus protection.  #jkMidgetwestillkindoflikeyou:)
T-Claps (Recognition): Coal Ash! This man was cruising this morning! Not to overshadow all the impressive work going on out there for Wilmington Race, but this guy has been under the radar, training for a 50K! Keep up the great work Coal Ash!
Prayer: Our legs for Crablegs!

4 sit on the thrown but only one takes the crown

EC: Dawgpound, Dumbo*, Emeril, Lipstick*, Pablo*, Skidmark, UTI

* Lipstick never made it out of the parking lot but instead headed to try his seat on the throne. Pablo made it about 200 yards before he left for his turn to sit on the throne. YHC made it all the way across the street and to the top of the hill before turning back to take his seat on the throne. Lipstick did complete a full EC route and due to his shortened time, he took the EC route crown from 187. I did hear some mumble chatter during 2nd F at Panera Bread that this could be what we need to get 187 out of Planet Fitness and back into the gloom. Only time will tell.

All in – 4 traditional ECs, 1 crown inspired by a seat on the throne, 1 abbreviated EC and 1 PAX never made it out of the chitter! You know it’s going to be an epic day at this point! I’m unaware of there ever being a morning with this much activity in the trailer. Maybe this is why the grass is so green at Paradise City.

FNGs: Not today!

Warm Up: GM x 10, SSH x 30

The Workout: Indian run to the corner for squats and Fazzio Arm circles. PAX were not happy with the time on the corner and the mumble chatter started. Better start moving cause I’ve had a ROUGH weekend and don’t need this in my life!

Indian run resumes all the way to the cul de sac past the green way. PAX are instructed we will run the hill doing 10 star jumps on the slick bridge at the bottom and 10 Carolina dry docks at the top. Everyone got at least 6 trips up and down. Indian run back to the parking lot at Ting with a stop at the light again for the dookie squat hold (in honor of our EC triumph and because its fun to do dumb stuff at intersections).

Upon arrival back at Ting we made a trip up the ramp and around the Ting loop with a stop at the guardrail for 30 dips.

Mary: Dawgpound led us in some Yoga while Slide Rule attempted to hold his chit together (literally). After COT Slide Rule made the days fourth trip to the throne before joining us at Panera for coffee.

Announcements: Check the interwebs.

T-Claps (Recognition): All the PAX who swallowed the DRP and posted today.

Prayer: Those with struggles.

YHC took us out. It was an honor to lead you guys and I’ll try to do better next time!

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

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.

Oh! It’s a car thing!

Abe was set up to Q Cletus, but his 2.0 was under the weather and he needed to stay home to be a good husband and father.   YHC stepped into the void to lead this AM.  Much to Da Business’ disappointment, I did not popcorn the Q and instead went for a regular Cletus beatdown.

FNGs: Nosir
Warm Up:
Run the lines on the courts
SSH, Imperial Squat Walkers, Mtn Climbers, Merkins

The Workout:
Bear crawl the lines, then repeat-o the other direction (star jump x10 between)
Hop the lines, both legs, both directions (merkin x10 between)

Burpee-indian-run, then double-burpee-indian-run
Plank Hold for indian bear crawl
Indian run to lot

Grab a fence, 10x derkins on the low run, 10x derkins on the high run
Sprint to end of fence, 10x sumo squat jumps, sprint back
Repeat 8x, 6x. etc

2 line indian run to the playground for
PULL UPS (and 90 degree hangs)

Mary: POPCORN! (just for Da Business)
Announcements: Please make Wrightsville a priority.  Also, 2.0 workout tomorrow
T-Claps (Recognition): we all had fun.  not a lot of chatter, so appreciate everyone pushing themselves this morning
Prayer: FloJo’s accident; Crab Legs, Forceps, Lipstick’s sister, lots of others

Start at the light, end at the light

FNGs: nope!
Warm Up: Butt kicks, High knees, Karaokes, A skips (B skips and C skips for @LED and YHC)
The Workout: Lights set the stage for the speedsters at each corner of the track, marking out each 100m. @LED started his morning before the other PAX arrived to get done by 6am. Even though the workout called for picks ups and slow downs, @Da Business refused to slow down, he just powered lap after lap. After a 1 mile at 10k pace to start, PAX briefly recovered. Then did repeats for 10 min, 300m pickups with 100m jog to recover. After an easy 800m recovery, PAX did more repeats for 10 min of 200m pickups with 200m active recovery. Every pick-up ended at the finish-line. A few PAX closed with 50m strides, some did 4, some did 1.
Mary: Walking
Announcements: Dee Dee 5k, Family friendly AO on Saturday at 9am
T-Claps (Recognition): @LED starting early and pushing solo, @Slide Rule keeping good form, @Pikachu for embracing the track and @Da Business being a solid rock!
Prayer: Family prayers for: Forceps, Slide Rule, Pikachu

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

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

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