2/3 of the unholy alliance that is The General’s 3-headed Master Tri-Q took a turn at the lead with a co-Q – started by Holiday and finished by Deep Dish.

The rain was falling when my alarm went off, and I wondered if it would be “pain – Party of 2” when we got to the AO.  Instead, we were greeted by 4 smiling faces, followed by Jazzy arriving on two wheels as the clock struck 5:30 – without any rain.  (Note – we’ve actually donated a magnificent clock to the town of Huntersville.  It is glorious.  It only strikes 2 times a day – 0530 and 1730.  You’ll have to post to the General to see it.)

Holiday is nursing a bad wheel – so the plan was that he would lead the pledge, lead the warm-o-rama, kick things off in the parking lot – and turn it over to Deep Dish 15-20 minutes into the work, where he would be free to get more mobile.  And we followed the plan to a T.

The Pledge (highlighted by the finest shovel flag in all of Isotope)

Warm-o-Rama – including some real dandies.  All were impressed and most were warmed up upon completion of: SSH, Windmill, IST, Long Snappers and Mountain Climbers.

The THANG

Plank with your head near the curb.  We did a series of “traveling” mericans and lunge walks.  For the mericans – start on the pavement – Cadence 1-2 = Down and Up, Cadence 3-4 = walk your hands up to the curb.  On the next count – end back on the pavement.  

10 traveling Mericans – Lunge walk across the lot.  Repeato doing 8-6-4-2 reps – with LWs in bewteen each set.  

Muhammad Ali’s – Repeato

Head to the concession stand – stopping at some fine benches.  Series of Dips x 3.

Turn things over to Deep Dish who took us the rest of the way to the concession stand and the picnic tables.  

Alternating Step ups – 10 each leg – followed by incline mericans

Repeato, Repeato

Mosey to the back wall for a series of People’s Chair and Decline Mericans.  3 sets with different arm exercises during the PCs.

Mosey to the rock pile on Westmoreland.  Do rock stuff.

4-banger crew came by – more on that later.

Head back to the launch for a series of stretches that did not require us to get on the wet ground.

Recover, Recover.

And as if on cue – the rain came back as we got into our cars and headed to coffeeteria.

Naked Moleskine:

• Good group this morning.  Glad the rain didn’t keep you away.  I’m (Holiday) continuing to struggle with my knee – but realize when I do come out, even if I modify, I’m better off than staying in the fartsack.  Thanks for the push and the support.
• While we were lifting very very very heavy rocks.  We formed a welcome gauntlet for the 4-bangers.  Two lines on the sidewalk – posteriors facing in.  As the Bangers went by – there was some clear and intentional butt slapping.  Because we were facing away – it’s tough to describe the perpetrator – but there was the sound of a peg leg, and the afore mentioned slapping was done with a hook for a hand.  We’re guessing we were mauled by a pirate.  But it will be difficult to prove.  
• Prayers up for many:
  • Prayers of gratitude for Moonlight’s health and for the PAX that have been with him on his journey as he navigates logistics for workouts and for doctor visits.
  • Prayers of healing for friends of Deep Dish as they go through some tough times as a family.  
  • Prayers of support, grace and comfort for those in end of life hospice care – including Shaken’s MIL and The Kyle Family of Huntersville.

Always and honor and a pleasure – 

Holiday and Deep Dish