13 pax including the Q arrived in the gloom knowing they’d avoid The Murph but only 1 of us knew what they’d get instead…  Here’s what that was:

Gather, disclaimer, mosey.

Mosey zig-zagging up the parking lot with karaoke, butt kickers, high knees and skippers (YHC did the skippers but not sure any of the pax did?).

The pax and YHC were winded upon reaching the top.  Not a good sign knowing what was to come after the warm-0-rama…  But at least we had the warm-o-rama first.

Warm-o-Rama:

After the mosey, we’d go with the usual SSHs, ISTs, Long-snappers and Windmills, but today YHC would throw in a little extra hammy-warmy reps for safety.

The Thang:

I-L-U-O would be next. 

Sprint the I (straight ahead to the end) then slow it down to a recovery mosey around the 3rd row and back to the start.

3 pull-ups while all the pax gathers from the lap.

Sprint the L (straight ahead, around the corner and down to the 3rd row = the ‘L’ shape get it?) then recovery mosey back.

3 more pull-ups.

Sprint the U (straight ahead, the turn, the down hill, the next turn and the straight ahead across the row) then recovery mosey the short up hill to the start.

3 more pull-ups.

PAUSE.  Great reco by Frontier for some stretchy.  So we’d do a set of long snappers and catch our breath.  The pax knows what’s next….

Now sprint the O (the full lap).

3 more pull-ups.

Ouch.  That wasn’t a lot of fun.

Grab blocks.

10 merkins IC

Curls x 10 IC

Lawn Mowers x 10 IC

10 merkins IC

Curls x 8 IC

Lawn Mowers x 7 IC

5 merkins IC (there’s 50 for those pax who needed them)

Curls x 7 IC

Lawn Mowers x 5 IC

Skull Crushers x 15 IC

Skull Crushers x 13 IC

Skull Crushers x (YHC doesn’t recall – maybe 10ish?)

To celebrate a former local celebrity:  Christian McCalf-raises x 23 IC

Blocks up

Mosey down to to the launch, but pause where certainly there will be no traffic at 6:08AM…

MWAR

fin

Moleskine:

Peart Plus was given the opportunity to pick a # between 2 and 4 AFTER the I-L-U-O concept had been explained and immediately following a pax asking where to take the turn for the U.  Certainly he’ll pick 2…  And 3 it was and thus the 3rd row.

Thanks to Peart Plus we’d get 1.25 miles in this morning when the sprints, hills and mosey’s were combined (not sure if this includes the warm-o-rama mosey to the top).

Ultraman finished each lap 1st no matter what time any other pax left the starting line and no matter how hard other pax pushed the sprints.  This should be no surprise.  YHC felt an opportunity to sneak by at the very end of the final – the ‘O’.  But why take that from UM?  YHC “let him” win…

Ping has a fast 1st gear.  He can jump out front during sprints no doubt.  Then it only takes a couple other pax to help carry him the last few yards.  🙂

Ponch and Peart Plus did the majority of the workout with their rucks/vests on.  T-Claps boys.  When they did finally decide it was time to shed them, they came off and hit the ground with anger or relief – it was hard to tell.

Toxic was, well, toxic this morning.  Glad YHC was on the far side of the circle.

Drive-by appearance by Happy Gilmore with the goldens this AM.  Wearing his Miami (Ohio) sweatshirt, not his Detroit sweatshirt.  Tough loss for sure.  Wonder if he or Lawn Dart slept at all last night…

YHC needs to set up MWAR in a different location going forward – who knew so many people would arrive 45-50 mins before Defined even opens!?!?!

Announcements and Prayers:

UM’s mom has her good days and her bad.  Keep her and the family in your prayers as they all remain on the journey together.

Spent the weekend with my mom and dad this weekend.  Both doing well.  Big week for them at Duke as they go to Durham for 3 nights, a treatment, tests and a full scan for the first time to see what impact the initial trial treatments have had on her pancreas.  Prayers for positive results and learnings to help others.

While we fully support Duke Hospital, Mom & Dad have also agreed to spread bad mojo in other parts of Durham while visiting this week.  dook visits Chapel Hill this Saturday evening.  Thanks, Mom and Dad!

YHC has registered for “Rock & Ribs” this Fri night at LFC.  It’s a men’s fellowship evening with all you can eat Ribs and BBQ and a local rock band playing live music.  Great opportunity for fellowship, you do NOT need to be a member at LFC and it might be a chance to EH some fellas.  EH someone to come w/ you who might could use a spiritual lift or who you might be EHing to F3.  And/or, EH someone at the event Fri night.  All kinds of chances to do good while filling ya bellies. Registration is $20.  Please don’t make me sad-clown this event!

Aye