• Post Type:
  • When: 09/19/2018
  • AO:
  • QIC: Pedal
  • FNG's:
  • PAX: Rudolph, Captain Stubbing, Monk (Respect), Defib, Hippa, Spiderman, Toto, Gastone, Island, Squirt, RPO, Hushpuppy, Teddybear, Dr. Feelgood, Stroganoff, Pedal (QIC)

14 Showed for YHC’s VQ. 

Gastone & RPO with early EC Run.  Hushpuppy & Teddybear were in for an early self-inflicted beatdown. 

Couldn’t ask for better weather.  Let’s do this.

Warm up:


Squats X 20 IC

Moroccan Night Clubs X 20 IC

LBC’s X 20 IC




Mosey to Martha parking lot – circle around an island – Not Island – for 20 Rock Balboa’s OYO

Explanation of upcoming – Yesterday was my 49th B-day, so we are going to have fun with 49’s and multiples thereof.

Time for some Dora – P1 Run from island around the next island up the hill

P2 Performs:

98 American Hammers

196 Merkins

294 Flutter kicks

Plank for 6


Mosey to Picnic Shelter – All OYO




Round 1 – 20 Reps;  Round 2 – 15 Reps;  Round 3 – 14 Reps (see what we did there – 49 of each)


Meander back to parking lot for “Ring of Fire” – at least that’s what I called it.

Circle up, everyone in Plank position, YHC leads off with 10 Merkins, when done next PAX in circle pickups for ten more until circle is complete. 

Found to be quite difficult with 14 PAX.

While we are in Plank, and since Rudolph asked for it – 10 Mountain Climbers.


Mosey back towards start – Stop at first island for 5 Burpees

Mosey on – oh look, another island – 5 more Burpees

Mosey to corner – let’s salute the day! – 20 Monkey Humpers


Mosey to start – Weinkie ran a little short – always time for some Mary!

World War II


Freddie Mercury’s

Peter Parkers

Oblique Crunches

Overhead Press – 30+

Overhead Press – again lost track around 40 ish


Overhead Claps

Carolina Dry Docks – Time!



9/22/18 – JJ5K trail run in Stanley, Stop Soldier Suicide 5K/ 10K in Belmont – Sign Up!

10/6/18 – Burpeethon at Rankin Lake Park in Dallas.  This is an F3 event – Sign Up!

Christmas town 5K upcoming

Cape Fear & Carterico



Prayer requests:

People impacted by Storm

Mayor’s M Jackie

Squirt possible travel to beach to speak this weekend.

Rudolph led us out in prayer.