Author: Flatline

  • About time….

    YHC Q’d W Dog. Compared to Sunday Funday, this morning was deserving of board shorts and flip flops. 4 SOP!  YHC arrived with Big Blue in place and TYA hopping in back seat for early morning board meeting.   11 regular PAX members arrived for a hump day workout and YHC hoped to not disappoint!

    Mosey to bricks in front of Carillon for COP: Copperhead Squats X 15, Imperial Walkers X 15, Don Quixotes X 13, Invisible Jump Ropes X 15, LBC X 15, Flutter Kicks X 15, and Merkins X 10. Time to work.

    Triple Check- Run the Lawn and back, Mountain climbers, and LBC’s. Plank till PAX finished.  Mosey to Vita Course for our next exercise of fun.

    Bataan Death March (according to exicon)- PAX form two lines to run the Vita Course. Last member in line drops and 5 Burpees. Upon completion, catch up to assigned line, touch last PAX member on shoulder and run to front of the line. Last PAX member in line drops, 5 Burpees, run to the back of the line, touch next PAX member and on to the front of the line. Repeato for one lap around Vita Course. Upon one lap completion, all PAX members finished with 5 Burpees. YHC admits this did not go quite as expected. Not sure two lines helped or next time stick to one line. But everyone loves burpees!

    Mosey to The Lawn- Lt Dan Taylor’s- 1 Copperhead Squat followed by 4 individual leg lunges and repeat to half way point of The Lawn with sprint to the finish. Repeat down The Lawn again. During the repeat, Swirly mentioned to YHC that Sunday’s picture may make it to the Wall of Fame. It’s super and Sunday=Epic. As for the Salamander-Whistle Blower totally got spooked on Buttermilk trail by gray plastic bag that “jumped up” from snow and accelerated her HR even higher! With 5 minutes to spare, mosey to the Rusty Cage.

    For my first W Dog Q, I could not neglect the Rusty Cage. PAX did ice skate on a few ice patches on our way to The Cage. Each PAX performs 5 pullups!

    Mosey back to The Flag (in theory) and YHC needs to build one ASAP!!

    Number-ama, Name-r-ama. Announcements-CSAUP, April 13-14, F3 Relay Race visiting all AO’s. Potential of 18 relay points, approx 100 miles and teams of 6 or 9. NANO regions for teams! Be looking to form a team! Currently, all this info is tentative!

    NMS- Mumble Chatter was lite till YHC was explaining Bataan Death March and PAX was humored till we started. Than silence…Hardywood did say good morning to 2 gents but their “Seal Team Workout” potentially did not allow them to repeat the gesture. YHC not really sure they were with “Seal Team Workout” but they could at least acknowledge good morning. Great to see Hardywood back in the PAX!

    Men, it is a honor to be part of this special group! Only those who show up understand!! God Bless!!

    Loud and Proud!!

    Flatline

  • Morehead City, Welcome!

    YHC arrived, slightly early, to prepare with a vehicle already there, lights on, license plates from NC-sketchy late night visitor or PAX members from out of town. The later is correct. Crabbie Englishman and Xbox arrived to No Toll after resting at the Jefferson overnight with family-annual rest stop during Christmas. Jenny Craig came in hot and off we went..

    COP-Don Quixote, Russian Soldier, Imperial Walkers, Copperhead Squat, LBC’s, Merkins, and finally, Helicopter’s-all 15 reps. Mumble chatter was minimal at this point! Mosey to first soccer field and Da Thang:

    Del Brown= 25 yd crab walk and 10 Merkins, 25 yd crab walk and 10 Merkins, repeat to end of the soccer.  Partner up for wheelbarrows back across soccer field, AMRAP. PAX way to move!! My arms were smoked by the end!! Mosey over to field in front of the bleachers.

    Next. Super 21= 1 pushup, 1 situp; 2 pushups, 2 situps, and accordion up to 21. By 4th rep, mumble chatter was still minimal so YHC asked Xbox about Star Wars Battlefront (video game) to start conversation. Conversation lead to Battlefront 2 and having to purchase guns, etc on the game. Gamers pissed off at Battlefront 2, evidently. Mr. Roper thought were talking about real guns and accessories. YHC told him, no, that involves Comic Con in San Deigo. Shakedown told us that is where he began to follow The Grateful Dead and hanging out with naked hippie chicks. Soon, PAX members from RVA were apologizing to Xbox and Crabbie Englishman because it appeared we liked video games, Grateful Dead, and naked chicks. Wait…..we may like these………At this point, PAX and YHC had lost count of Super 21 so audible called for PAX to be at 17. YHC always calls an audible on Super 21. Hard to get this exercise finished! Time to mosey to corner soccer field–fence poles for yard markers.

    Charles Bronson= 50 SSH, than sprint 50 yds and low crawl last 25 yds to edge of soccer field, sprint back to start line; 50 LBC’s, sprint 50 yds, low crawl 25 yds and sprint back to start; 50 Jump Squats, sprint 50 yds, low crawl 25 yds, sprint back to start; 50 Mountain Climbers, sprint 50 yds, low crawl 25 yds and sprint back to start.

    Mosey back to basketball courts with 5 mins left- YHC set up two soccer goals at free throw lines. Yes, soccer  F3 style=Mr. Roper, YHC, Crabbie Englishman  crab crawl and Xbox, Jenny Craig, Shakedown bear crawl. Soccer with a twist. Score, 0 to 0.

    Mosey back to parking lot. Number-a-ma, Name-r-ama.

    Announcements-Shakedown virgin Q on Thursday at 45MOM. Morehead City is blessed to have summer workouts on the beach and Mary in the water! Can I say ROAD TRIP!!!  YHC took us out!

    NMS-light mumble chatter except for Super 21. Here is the recap…Xbox and Star Wars Battlefront->Real Guns and Star Wars acces.-> Comic Con->Grateful Dead->Naked Hippie Chicks…..sweet!

    It was a pleasure this morning to lead you gents! I thought, either a lot of PAX members, or sparce showing. No worries. Perfect way to start the day and crush a work out!! Thank you for the privilege to lead! Crabbie Englishman and Xbox, safe travels and hope to see you again!

    Loud and Proud,

    Flatline

  • Tis The Season

    5 regular PAX members circled up this morning with Rosie stating no one signed up for the Q. So Rosie took lead and we moseyed to blacktop behind BWES. YHC jumped in and it goes a little something like this:

    COP- SSH x 20, Imperial Walker x 15, Merkins x 15, LBC x 15, and Coppherhead Squat x 20. Enough-time to work!

    YHC began at the gravel track with, I’ll call it,  Down the Mountain= 50 Mountain Climbers and 1 lap around the track, than 40 Mountain Climbers and 1 lap, 30 Mountain Climbers and 1 lap, 20 Mountain Climbers and 1 lap, 10 Mountain Climbers and 1 lap. Rosie and YHC decided during our runs that Mr Roper needed to take lead. Q handed over to Mr Roper.

    Mr. Roper called triple check at blacktop. Bear Crawl to first basketball goal, WWII situps, and Scissor Kicks. Upon completion and Mr. Roper still having the Q, four corners called. 20 Merkins, 30 Squats, 40 Alabama Prom Dates (aka Matt Lauer’s or Mr. Moore’s) and 50 SSH. Before 4 corners started, there was a lot of mumble chatter about the PC’ness of Alabama Prom Dates given today’s environment. With the beauty of F3 and early am workouts, if anyone gets offend, too bad, F3 is free so stay in the fart sack! Mr. Roper  handed off the Q to Jenny Craig.

    And with a few seconds of intense thought, Jenny Craig decided-suicides with basketball goals serving as 2 markers however at each point of turning 20 Merkins, including the beginning of the suicide.  Jenny Craig handed off Q to Mr. Holland with 15 minutes to spare.

    Mr Holland calls out 11’s. Start with 10 Heels to Heaven, 1 WWII situp run across the blacktop, 9 Heels to Heaven, 2 WWII situps and so on to 1 Heel to Heaven, 10 WWII situps. 2 minutes to spare with an Indian Run down bus loop back to parking lot.

    Number-ama, Name-r-ama, and Annoucements- TYA and Swirly good luck and kick ass. Saab, way to support and help the brothers OUT!!

    Rosie has Q at Dogpile tomorrow so he has a plan! Heads up!

    YHC took us out! Gentlemen, it was a pleasure to share the early morning with each of you and get the day started! As we go into this Christmas season, let us not forgot the TRUE meaning of Christmas and ALWAYS be thankful for who we are, where we are, and what we stand for! Each day is a gift so take those opportunities for success and kick ass!

    Loud and Proud!

    Flatlne

  • It’s Just A Brick!

    YHC decided to bring coupons, aka bricks, back to Dogpile for this morning’s workout. I apologize for not having a shovel flag. YHC arrived first with PAX arriving in a steady stream even after we embarked for our workout. With one minute to go, YHC told everyone to grab a brick. Honeydo advised PAX members that using a brick with holes in them was cheating!! Plus, YHC had a solid brick-gotta follow the Q. 0600 off we went with 2 PAX members arrving just as we moseyed on.

    Jog over the Fountain Lake where we circled up for Da Thang (of course, YHC could not get through the first exercise without messing up the count). X15 Don Quixote, X15 arm circles, forward (10 small, 5 big), X15 arm circles, backward (10 small, 5 big), X 30 SSH, x21 LBC’s with YHC crying mercy on his counting and deciding to start our workout!

    Exercise 1: At each light pole, X10 Squats, X10 American Brick Hammers. Total 28 light poles. Now,  Ollivander kept quiet that he did not grab a brick, (LATE). But, Fudd stated, “What if you don’t have a brick?” YHC stated, “Than you were late.” Of course, Fudd had an excuse-“I arrived on time.” UM NO, you did not because you would have heard the instructions to grab a brick. AND…3 light poles near concession did not count as they were not circling the lake. Planks with our bricks in hand as we waited for PAX to finish. Mosey to the Vita Course.

    Exercise 2: Start at the beginning of Vita Course, X20 WWII situps (good utilization of our coupons) at every exercise. Here is where Fudd recovers-he ran to get a brick and offered to get Ollivander one too! Approx 9 reps of x20 WWII situps occurred and YHC called an audible at sit up station near “the lawn”. Everyone accounted for-thanks to Honeymoon,. YHC was busy looking at the time left before 0700. Mosey to “the lawn”.

    Exercise 3: Brick-barrow. Partner up and x10 wheelbarrow walks with a brick in each hand and switch, for the length of field. YHC was without a partner, so brick-crawl. Bear crawl position and toss the brick forward than bear crawl to brick, repeat for length of the field. GREAT exercise for complete muscle failure! With 5 minutes left, one more exercise.

    Exercise 4: Lawn Sprints. Starting at Carillon side, sprint to end of the lawn, 30 second rests: sprint back toward Carillon, 20 second rest: sprint toward Boulevard, 10 second rest: final lawn sprint back to Carillon! Mosey back to the lot! And yes, bricks in hand!

    Number-ama, Name-r-ama, and Circle K took us out!

    Announcements; YHC assured PAX that my counting for medicines is perfect, unlike my counting of exercises. Convergence for VA Beach next weekend and C’ville 4 miler next Sunday. Bear Creek signup and near max for participants! And ET’s afterwards!

    Way to push Hitchhiker and Winehouse at the last lawn sprint!! Welcome Howard. You made it once, now come back! Thank you for following this am PAX members. I am blessed to be able to work out with an awesome group of men! Have an epic weekend!

    Loud and Proud,

    Flatline

     

  • Short sleeves?

    4 gentlemen showed up to Batteau this morning, dressed for a cool fall morning-long sleeves, one poofy vest, and Swirly sporting a toboggan hat. YHC was wearing short sleeves and typical visor. 0530 arrived and a question arose, “Who has the Q?” Swirly took the initiative and stated hot potato.

    Mosey down brick path to COP: SSH x 20, Helicopters x 15, Don Quixote x 15, Imperial Walkers x 15, Arm Circles-forward x 10 small, x 5 big and reverse x 10 small, x 5 big. On our 6- Scissor Kicks x 15, LBC x 30.

    Swirly called first exercise. You vs you; x 10 derkins, x 20 dips, x 30 step ups (15 each leg) 3 rounds total!

    Sippy Cup took the Q with his light and we headed down to the pond. During our mosey, Swirly spoke of his little run over the weekend. Hey Swirly, way to crush that “little” run!   Sippy called Exercise 2- x 10 merkins at every light pole with a penalty for every light out-crab touches. How many lights were out you might ask? 3 lights were out PAX performed X 10, X 20, x 30 crab touches, so with each light out-we increased the penalty.  Sippy was happy to know that one of his notification to the city about broken lights had been acknowledged and one light was fixed! Upon completion of merkin lake, we partnered up. Jumped up on stone bridge with our partners holding our legs and performed 3 rounds of x 10 dips. Upon completion, Flatline took the Q.

    Exercise 3-Quicksand. Run 30 steps up the hill, than turn around and x 5 lunges down the hill. Continue till PAX had returned to the steps. Plank at the end.And……Mosey to the tennis courts.

    Exercise 4-Modified Dora, Triple Check Suicide. Partner up. Suicides on the court while partners performs following exercises to completion-x 100 squats, x 150 SSH, x 200 Mountain Climbers. And……Mosey to playground.

    Exercise 5- you vs you. 3 rounds of 5 pullups. Mosey back to circle with one minute left. On your 6, scissor kicks till 0615.

    Number-ama, Name-r-ama, and Swirly took us out!

    Announcements: Convergence in Va Beach, Nov. Monthly challenge x 2-Breathing and Merkins. See preblast.

    Great morning gents. Way to the get the week started! Winkle Voss-nice to meet you and keep up the motivation and hard work. It pays off!! Another F3 member once told me, being present can accomplish many things!

    Loud and Proud,

    Flatline

  • Bad decisions were made this morning…

    YHC rolled up to No Toll this am to see Gumbo finishing his mile-great commitment Gumbo! And the cars kept rolling in…19 men showed up this am to see if Flatline could count correctly! Ever since YHC first Q, all exercises have been found at the Exicon on F3 homepage or modified slightly.

    Mosey to the parking lot for COP-X15 arm circle (10 small, 5 big),  X15 Imperial Walker Squats, X20 Don Quixote, X15 Merkins, X15 LBC. And mosey to the soccer field…

    Exercise 1-WMD Crawl (Werkin, Merkin, Diamond Merkin) Bear Crawl……starting, x10 Bear Crawl/X5 Werkins, X10 Bear Crawl/X5 Merkins, X10 Bear Crawl/X5 Diamond Merkin and repeat previous 3 exercises in exact order to the end of soccer field back. Now, before PAX started there was plenty of mumble chatter…”the entire field”, “that’s a lot of merkins..” YHC knew the exercise was perfect when Rosie chimmed in, “..how far.”, or something to that extent. And, if Honeymoon ever needs another F3 name, “Bleeding Gash” would be perfect….I mean full of verbage this am. But the mumble chatter added to the experience…TOTALLY! YHC could not hear anymore complaining so an audible was called after finishing one length of the field. I mean BITCHING galore…so YHC switched all merkins to lunges-X10 Bear Crawls/X5 lunges for length of soccer field. Planks, waiting for PAX to finish. Mosey to parking lot, specifically, plenty of curb space….

    Exercise 2- The Butkis, in honor of Rocky’s dog! One minute toe touches to the curb, as fast as possible. One minute Al Gore with a few touchdown poses than one minute of toe touches, as fast as possible. We performed two cycles of this exercise. Rosie did point out to YHC that we may need to move to a point in the parking lot with light since YCH could not see his stopwatch. Others suggested just buying a new watch!! But YHC’s worked fine….just fat fingers from my gloves trying to his light button. Small ass buttons…………and mosey back to soccer field.

    Exercise 3-Super 21. Again, all exercises are listed in exicon or modified, including Super 21. You vs You. 1 merkin, 1 burpee, 2 merkins, 2 burpees, 3 merkins, 3 burpees, 4 merkins, 4 burpees…..continued till 21 merkins and 21 burpees are finished. Again YHC heard, “you mean we are going to do both exercises…” and “…more merkins..” And yes, even Rosie was adding to the mumble chatter. Honeymoon was full of himself this morning, and yes more bitching. So after YHC performed 9 merkins and 9 burpees and my ears could not hear anymore. AUDIBLE!! To the baseball courts…oops, I meant basketball courts. At least, I got the counting right this time. Mosey to the courts…

    Exercise 3-Dora-cides. Partner up. One partner runs suicides while other partner performs stated exercises and flapjack…suicides and X100 Arm circles, Suicides and X 200 LBC’s, and last, suicides and X 300 squats. And with one minute left in YHC’s workout, all PAX members did 1 suicide, AYG(all you got). Short mosey to parking lot…

    Number-ama, name-r-ama, and announcements, of which there were none. Except, Wilson–“dogs and kids.” Marmaduke took us out!

    Great showing this morning. Thank you for following and YHC knows he did something super when Rosie is involved with mumble chatter about YHC’s exercises!! Great to see newer F3 brothers continue to post-POSH, Ram Man, Ollivander as well as some old faces, Flashdance-good to see you brother!

    I am blessed to be able to get out of the fartsack and lead the PAX this morning!! I will always be thankful for this group and the men I have come to know and call my friends!!!

    Loud and Proud,

    Flatline

  • Moon’s Out, Shoes Off!

    YHC arrived to find Hardywood sipping his coffee. Gumbo and Rosie accepted the monthly challenge and finished running their mile and Mr. Roper peeling in hot with 4 minutes before the start! YHC decided to utilize James River HS fall field and track so we moseyed to The Swamp. During the run Hardywood and Mr. Roper started mumble chatter about a common acquaintance between the two who started a monthly mens group in his backyard. No workouts and their name-Extraordinary League of Ordinary Men. See Hardywood and Mr. Roper for clarification and any questions.

    End zone COP- X15 Arm circle (10 small, 5 big) and YHC forgot to stop (jacked up the count again), X15 squats,  X15 LBC,  X15 Don Quixote, and X15 Imperial Walkers

    Workout 1-Modified Merkin Mile (without the Merkins). Partner up and YHC was solo. Lap 1-one partner runs, other partner mountain climbers, switch. Now originally YHC thought mountain climbers would be a good work out for all four laps but quickly realized that was not happening. Lap 2-Run and squats, switch. Lap 3-Run and LBC, switch. Lap 4-Run and Arm Circles, switch.

    Workout 2-Quarter Pounder. Start at goal line, run to 25 yd line, perform 25 merkins and run back to goal  line. Than run to 50 yd line, perform 50 squats, run back to goal line. Run to 75 yd line (opponents 25 yd line), perform 75 mountain climbers, run back to goal line. Run 100 yds to other end zone, perform 100 SSH and back to goal line. Right before we started, YHC noticed Hardywood was sans shoes and Hardywood responded with his typical “super” response. YHC was thinking during workout 2 let’s give this a try. So before YHC started workout 3 off came the shoes and socks and looked down the line and the other 3 PAX members were sans shoes and socks too.

    Workout 3-Merkin Ladder. All PAX members in bare feet too. Run to 50 yd maker, 20 Merkins and back to goal line for 19 Merkins. Run to 50 yd marker for 18 Merkins, back to goal line for 17 Merkins, and so on til there were no more Merkins to do. Hardywood is onto something, and you too Labrat! No socks and shoes….no problem!

    With just enough time to place our grassy feet back in socks and shoes, we moseyed over the hill back to Betty Weaver for number-ama, name-r-ama, and announcements; Viral has fundraiser tomorrow, Richmond Community Toolbank Hammers and Ales, check preblast. Dogpile Q spoken for till end of November.

    YHC took us out!

    Every time I work out with all F3 fella’s, I quickly realize that getting up at 0500 or riding in a clown car, totally makes my day. Thank you for your energy, spirit, and never ending commitment to strive in being a better person. God Bless!

    Loud and Proud,

    Flatline

  • River Run Hits Reverse!

    Four BRR participants showed up this morning knowing that something big lies ahead in 5 weeks. YHC showed up, pedal to the metal after getting out of bed at 0508. Honeymoon asked who had the Q and YHC responded, well I think its time to get started anyway. Audible called by the PAX.

    Reverse Twin Team route!! Slightly behind schedule we were off. Twin Team Hill at 0540 is NO JOKE!! Lug did 4 mile route and Honeymoon, Flatline, and Wedding Singer ran 5 mile route. And, at the end, the PAX all finished together.

    Solid run this morning men. Super way to start the week!!

    Number-rama, name-a-rama, and announcements–2nd F Thursday at Vale with OBT, 1800.

    Honeymoon took us out!!

    God Bless this morning and the ability to start the week with a solid group of men. And God Bless F3!!

  • Bricks to the ‘Pile!!

    And it goes a little something like this…..

    YHC showed up to Dogpile around 0530. O no……The Blue Truck is missing.  I believe, C-ville with TYA! Thrown off for a hot second, but must continue with my prep!!! Markers placed in THE FIELD and back to the gloom to stake the flag and prepare….10 bricks thrown on the ground next to the flag. YUP, YHC brought a prop for his FIRST Q at Dogpile. Now, at 12 minutes to the hour, YHC was the only one present, and I thought, this sucks. But than, YHC saw Hardywood appear from the south, walking to the gloom, and the vehicles started to appear in mass quantity. YHC had to keep adding bricks to the pile and when it was time to mosey, YHC instructed every man to grab a brick and 31 men posted for an inaugural Flatline workout at Dogpile!!! And, YHC had to be reminded to grab a brick himself…oops!

    Mosey to the COP, bricks in hand, and here is how it went (COP=no brick use): arm circles X15, copperhead squats X 20, diamond merkins X 13, scissor kicks X 20, and SSH X 20. Now, for those of PAX who have not experienced a Flatline Q, yes counting needs improvement, but much better-ask Hardywood how my VQ went at No Toll (lifesupport)!! Time to mosey…

    Exercise 1- Colonel Troutman= 10 min exercise with a partner. One partner runs to rusty cage performs 3 pull ups and other partner performs merkins (AMARP), and switch! Bricks stashed under near by tree. Time to mosey to fish bowl behind the theatre…

    Exercise 2- Blackjack Bernie Sanders= You vs You exercise. One LBC than run down the hill to other side-now, when running uphill, PAX members were instructed to run UP HILLS BACKWARDS- and at the top on the road, 20 mountain climbers. Than back down hill and backwards up for 2 LBC’s and repeat till mountain climber side has 1 rep.  YHC called an audible due to time constraints at 8 LBC’s and 13 mountain climbers. Now, through first two exercises, Fudd was being quite loquacious with Wilson finally gave a direct order “Shut Up, Fudd.” YHC loves me some Fudd but I have gotta give some love to Toga as well. He is the antidote for Fudd! YHC had another idea to quite Fudd. Mosey to THE FIELD with bricks in hand.

    Exercise 3- Brickbarrow vs Bears and Bricks= Partner up. YHC placed halfway markers in the middle before The Gloom. First half, PAX member walks 10 “steps” with bricks in hand, while partner “wheelbarrows” your feet. At this point, Fudd was quiet!! Switch at half way marker- 2nd half, in bear crawl position, PAX members throws his brick than bearcrawls to it and repeat till the end of the field. Modified WWII situps with bricks till PAX finished!! Repeat two exercises and switching at halfway back to beginning of THE FIELD. PAX members performed “Carillon Stairs” until PAX was finished.

    Exercise 4- Lt Dan Taylor= You vs You exercise. lunges X 4 and jump squat X 1 till the end  of THE FIELD-traversed again!! With little time left, 2 lines formed and Indian Runs around Carillon back to The Flag. YHC called jailbreak at Dogwood Dell. F3 workout with MARV at 0700 had 2.0’s looking at us like we were all crazy( YHC believes that was who was staring). Bricks thrown in a pile and on to COT…thanks for loading YHC’s SUV with his props.

    COT, Number-a-Rama, Name-a-rama, and thanks to Guinness from Charlotte for taking us out!!

    Announcements: 7/11, No Toll AO will be at Robious Baseball Complex for 2nd anniversary All-Star Game celebration. Gumbo has the Q.

    Weekend after BRC, childhood cancer fundraiser in Da’ville. See Phonics.

    August 12th?(Monday), Up Chuck has charity golf tournament in Stafford for El Salvadorian people without health care. See Up Chuck for details.

    Saab, way to post and workout even with a bum wheel. Nice work!! Hitchhiker, good to see you again. and same to Guinness!! Gents, thank you for all your support!!

    First Q at Dogpile was meant to be memorable! Flatline promises to work on his counting but I also promise that when I Q, a 100% effort will be made for a total beatdown!! Thank for following me this morning.

    Be thankful for the day the Lord has made!! May we each realize our blessing and make the most of THIS day!! God Bless!

    Loud and Proud,

    Flatline

  • It’s Swampy…

    8 men gathered at Betty Weaver ES parking lot this morning and immediately wondering why DK was entering the parking lot, as if he just left Robious Landing Park? Seems DK has been trapping raccoons because of their love for his chickens and DK released one before he met us at The Gloom!  And, the Q teased everyone by having frisbee’s in hand but NO ultimate frisbee this morning!!

    0530 off we mosey to football stadium at JRHS for a Flatline led Q-thanks to Honeymoon for confirming correct turn to football stadium. Arriving at the stadium, Q noticed that yes, the sprinklers were on, and the stadium is named The Swamp.

    Circled up for the COP: Arm Circles X 15, Copperhead Squats X15, Imperial Walkers X15, Scissor Kicks X20, and SSH X20.

    First Exercise: Merkin Mile- x4 laps around the track. Each straight away AYG (all you got) and mosey in the turns. After each lap completed, 20 merkins!

    Second Exercise: DMC- Duck walk, Many exercises, Crawl bear. Now this is where the Q used frisbees- yard markers. One frisbee marked-10 yds, 20 yds, 30 yds, 40 yds, and 50 yd line. Duck walk to each yard marker and Crawl Bear back to end line in the end zone. Duck walk to 10 yrd line, 10 mountain climbers and Crawl bear back to end zone line. Duck walk 20 yd line, 20 Merkins, Crawl Bear back. Duck walk to 30 yd line, 30 arm circles, Crawl bear back to end zone line. Duck walk to 40 yd line, 40 LBC’s, Crawl Bear back to end zone line. Duck walk to 50 yd line, 50 SSH’s, Crawl Bear back to end zone line. Swampy describes the field…

    Third Exercise-Triple Check, audible, Quaruple Check…8 PAX members, audible had to be done. Exercises were-stadium stairs, 2 evolutions, LBC’s, Mountain Climbers, and Aussie Mountain Climbers. Due to time constraints, Q called another audible and 1 evolution of quadruple check performed.

    Final Exericse- Indian Run back to the flag. Thank to Marmaduke and PAX for retreiving frisbees!!  Indian Run turned into frisbee toss-last man tossed a frisbee to lead PAX runner in hopes of a catch. A few catches, a few bad throws, but no one was injured on the way back to the flag. With 50 yards out from flag, Q called AYG (all you got), final sprint to the flag.

    In the parking lot at our final turn, two ladies, asked, “What running group are you with?” No one could muster an answer, until Honeymoon mumbled something like, “Bring your husbands!” I am sure we all wish we could have answered those ladies in a more suitable fashion, but the PAX was gased!!

    Circle up-number-a-rama, name-a-rama, and age!

    Announcements: C’ville may need a Q this weekend. Check with Corporate if you want to lead

    July 11-No Tool will be at Huguenot Little League ball fields, behind Robious ES in honor of All-Star Game. Same day, just temporary AO!!

    Gumbo volunteered to take us out!!

    To the PAX members who attended this morning, thank you for following and the mumble chatter about the Q’s monotone voice is great!! God has blessed me to find this group. Our ability to work out in the am, mumble chatter, and fellowship is a true gift from Him!! May we all be thankful for this day the Lord has made!!

    Loud and Proud,

    Flatline