Fitness, Fellowship, Faith

Day: April 10, 2022

Friday Fun Day





20 Moroccan Night Clubs

10 Merkins IC

10 Gravel Pikers IC

5 Burpees

Mosey to the Tennis courts for some Tabata work. 20 seconds of work and 10 seconds of rest for 4 minutes

3 rounds



Monkey Humpers

Mountain climbers

Mosey around all of the tennis courts.

Next we lined up on the line of the first tennis courts for suicides

5 burpees at start mosey to next line

20 Squats mosey back

5 Burpees

20 Merkins

5 Burpees

20 Lunges

5 Burpees

20 V ups.

First round completed time running short, so we left the Tennis courts and repeated the previous work out at each telephone pole on the left until we got back to the start.

Back at the start we focused on core 25 reps of the following exercises


Freddie Mercury’s


Heals to Heaven

Time 6:15 am


Prayer Requests


I took us out in Prayer.

Thanks for the opportunity to lead.  SYITG


Tobacco Road Trivia

Twas the week before the big rivalry game – the one that would ultimately end Coach K’s career, and that was all anyone could think about.  8 PAX gathered to play Final Four Corners and get in the Tobacco Road spirit.

The Thang:

  • 10 x SSH (IC)
  • 10 x Don Quixotes (IC)
  • 10 x Hillbillies (IC)
  • 10 x Moroccan Night Clubs (IC)

Mosey to the entrance of Martha’s to finish up the Warm Up

  • 10 x Mike Tysons (IC)
  • 10 x Dying Cockroaches (IC)
  • 10 x Jingle Balls (IC)

Mosey down to the Picnic Tables by the Turd Shack for

  • 15 x Superman Pull-ups (IC)
  • 15 x Decline Peter Parkers (IC)
  • 15 x Double Crunches (IC)
  • 10 x Step-ups (OYO – Each leg)

Down to the main soccer field for a little 4 corners and some trivia.

Here’s how it’ll go.  We run to a location, we ask a trivia question, if the PAX get it right, they get to choose the next exercise.  If not, YHC chooses.  All questions are about the Carolina/Duke rivalry.  But before we start all that, mosey to station one for

  • 5 x Burpees (OYO)

Next to the second corner:

Question: Does Coach K have a winning, losing, or even record agains the Tar Heels as Duke’s coach?

Answer: Winning (50-47)

PAX answered correctly and added 10 merkins, so we did

  • 5 x Burpees (OYO)
  • 10 x Merkins (OYO)

Corner 3:

Question:  Who is the only All-American playing in the UNC/Duke Final Four Game?

Answer: Paolo Banchero

PAX answered incorrectly, so YHC added the only logical thing, 15 Bobby Hurleys

  • 5 x Burpees (OYO)
  • 10 x Merkins (OYO)
  • 15 x Bobby Hurleys (OYO)

Corner 4:

Question:  Who is Duke’s all-time leading scorer?  YHC gave the hint of all hints that JJ would know this one (which he would… in fact, the whole time, everyone wished JJ was there to make this whole thing easier… he would have known them all)

Answer: JJ Redick

PAX answered correctly, and added 20 Flutter Kicks, so the lineup was

  • 5 x Burpees (OYO)
  • 10 x Merkins (OYO)
  • 15 x Bobby Hurleys (OYO)
  • 20 x Flutter Kicks (OYO)

So at this point, we turned around to go back, and undo all that we did.  At each station, we’d ask a question, and if the PAX got it right, they would get to take an exercise off the list.  If they missed, they all stayed.

Question: Which school, UNC or Duke, has won more NCAA Championships in basketball?

Answer: UNC (UNC 6, Duke 5)

PAX answered correctly and got rid of the Bobby Hurleys

  • 5 x Burpees (OYO)
  • 10 x Merkins (OYO)
  • 20 x Flutter Kicks (OYO)

Mosey to the next corner

Question: There have been 4 Wooden Award winners in UNC history.  Name 2 of them.

Answer:  Phil Ford, Michael Jordan, Antawn Jamison, Tyler Hansborough

The PAX correctly picked Jordan and Hansborough, so they got rid of the 5 burpees

  • 10 x Merkins (OYO)
  • 20 x Flutter Kicks (OYO)

2 questions left.  Next station

Question: Who is the most hated player in the history of the UNC/Duke rivalry?

Answers:  YHC would have accepted a number of answers, but the PAX were unanimous – Christian Laettner.  Take of the Merkins.

  • 20 x Flutter Kicks (OYO)

Last corner

Last Question:  Spell Krzyzewski

No answer

  • 20 x Flutter Kicks (OYO)

5 of 7 was a good test.  Solid 71% for this group.  If JJ were there, they would have aced it.

Back to the picnic tables for another round of:

  • 15 x Superman Pull-ups (IC)
  • 15 x Decline Peter Parkers (IC)
  • 15 x Double Crunches (IC)
  • 10 x Step-ups (OYO – Each leg)

Then with the time remaining, YHC wanted to do some 22’s in honor of the rebounding performance by Armando Bacot in the Elite Eight game, but we ran out of time, so instead, on the way back, every streetlight we passed we did

  • 2 x Merkins (OYO)

to the entrance, then ran it out to the flag.

And that was that.


Fun way to start a fun week.  Got some work in and learned who Duke’s All American was.  It was a privilege as always to lead these men.

Yabba Dabba Doo

The Pub 4/7/22

Only 3 HIM were there to run between the rain showers.   A new route was explored and approved by the nantan.




Queso – checking out colleges

Good luck to all those running relays a races soon!


Defib out

Crossroads 4/10

8 including myself made it out to run a few

Some more than a few

6 of us stayed for a few words / quotes  from Mansfield’s book of Manly Men

Discussion was on men of action








YHC was unsure if the Bunker had a Q so dumbells, rucksack, and speaker were taken to the Yank just in case.  There was no Q so YHC and two other PAX retrieved our weapons and headed to the Bunker.

Here is a recollection of some of the workout.  Lunges, merkins, 8 ct. bodybuilders, LBC’s, Flutters, Wall hangs, Smurf reverse lunges, Wall sits, Squats, farmer carry lunges, planks, hummingbirds, stretches, Mary, farmer carry, and wall marches.  The speaker provided a mix of tunes from the 80’s until today.

Grateful that Kaepernick and Pilgrim’s Progress decided to join.  YHC got to know Kap a little and then when we returned to the Statue for Ball of Man met Dinghy as well.  Great to meet newer PAX.

Lots of prayer requests that Tesla will share in the Yank BB but certainly Turtleman, Huck, and each other.

Proud of F3 Gastonia for pushing for Speed for Need at the Foundation Run.  2.1 Obligations prevented YHC from being there this year but it was great to know that ShortSale was manning the F3 tent and riding for the brand.  Let’s hope we see some FNG’s from that event coming soon to an AO near you!


A pleasure to lead…






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