Saturday was one of those mornings where the stars were perfectly aligned and brought together a group of men that don’t often workout at the same AO.  It was a glorious sight to see 13 PAX, including 1 FNG (Leo), choosing Bailey Road Park to kick-off their weekend together. 

Here are the highlights of the morning.

• After a brief disclaimer, PAX started the beatdown with a brief warm-a-rama on the middle turf field with a standard mix of SSH, Slow Windmill, Plank Jacks, Mobility movements including runner’s stretch.  YHC could tell right away by the overall mood of the PAX that there was potential for harassment and friendly criticism of the Q.  Anytime you Q and have Duvall, Canuck and Primo at a workout, you better buckle up and put on your big boy pants, thicken up your skin and go with it 🙂
• PAX would mosey over to the far track for a 1/2 mile Commander run, ending with a “jail break” (as Airstream called it) at the far steps, where we would perform 3 loops up and down the steps, touching each one.
• PAX would then head over to Baily Middle school for some People’s Chair and Praying Mantis exercises, followed by some change of direction work where PAX would perform “dog agility training” or as Airstream mentioned, change of direction, by weaving in and out of the poles along the parking lot of the schools.
• PAX then performed Rocky Balboa, walking lunges, incline ‘mericans across the parking lot.  Moses showed us a “Lunge Like an Egyptian” movement which triggered a brief discussion about the catchy song “Walk Like an Egyptian”.  One of the PAX (Landline??) even remembered the band (Bengals) that sang the 1 hit wonder. 
• PAX would then head over to the turf field for some additional aerobic work by mixing in 50, 80, and 90% perceived exertion sprints from end zone to end zone.  Sprinting hits hard and different and helps improve our V02 max which ultimately improves our aerobic capacity.
• Mosey over to the rock pile for rock curls, bent-over rows, shoulder presses and skull crushers.  YHC was called out by Waffle? (I think) for missing a second set of skull crushers.  Thanks for keeping the Q honest brother. 
• YHC loved the audible which Landline called on our mosey back towards the playground.  “How bout some pull ups?” was basically what Landline quipped and he was dead-right.  YHC’s often ‘merican heavy workouts often lack the “pull” movements so PAX performed 3 rounds of air squats (10 IC) and pull ups (10 reps).
• As promised in the pre-blast, YHC wanted to incorporate some of the mobility / stretching movements which Airstream led at Dragon Slayer on the prior Thursday.  Airstream kindly obliged by leading cat/cow, child pose, and thread the needle movements.  PAX (YHC included) often doesn’t focus enough on mobility so this was a great pause to remind us how important these movements are to prevent injury and maintain flexibility.
• Moses also let us in Tippy Bird, or as YHC requested “Tipsy Bird” – thx Moses!
• Recover,  Recover

Notable

1. The debate continues for the PAX with the best hair in Lake Norman.  It’s pretty obvious that Cubicle’s thick flowing locks and man-bun puts him somewhere near the top of the rankings.  
2. Duvall considers himself in the running for best hair, given his Pat Rily-like slicked back look. Sound off in comments if you agree.
3. Waffle House was somewhat surprised (or taken aback hahaha)  at how quickly YHC rattled off what the Q considered other worthy candidates for best hair – Swing State, Roadie, Bijioux (a Tucker Carlson-like look)  and Ultraman to be very worthy candidates.  Who’s missing in this elite club of PAX?  Is a twitter poll in order for voting on this?
4. YHC is reminded of hair advice given by Canuck some months ago…. “Oh just shave it off Possum, it’s freeing and liberating” LMAO 
5. happy belated birthdays to Moses (52 on June 1st) and Toby (47 on June 2)
6. FNG Leo – first post, welcome brother.  Did anyone get Leo’s contact info?  He was EH’s by someone he works with at Ingersall Rand.
7. Big thanks to Airstream for leading mobility / stretching this morning.
8. Awesome having Swamp Thing come down from Davidson to workout at Bedrock – great having you brother – BTW it’s noted that Swamp Thing sports a size 17 shoe and is  6’ 8″.  
9. An exceptionally fun morning at Bedrock and with lots of great mumble chatter.
10. Jersey Boy reminded the PAX about the tragic train accident in India and encouraged PAX to consider a donation to a non-profit which assists with tragedies like these.
11. Thank you Canuck for closing us in Ball-of-Man .

Always a pleasure and honor to lead in the gloom and humbled by being with each of you this morning.

Possum