The maiden Q from your YHC.  To exercise the mind as well as the body and spirit, a little Big Game trivia was thrown into the mix (I can’t mention “Super Bowl” as I’m not an officially licensed partner with the NFL).  Get it right and you select the exercise, get it wrong and YHC brings the pain.

WARM UP:  a brisk one lap run on the path around the Crick athletic field in to the school parking lot followed by:

SSH x 25

Good Mornings x 20

Merkins x 20

Sir Fazio Arm Circles x 20

Imperial Walkers x 20

Mountain Climbers x 20

THE THANG:  a circuit around the complex to include the following:

Paint the Line with Burpees

Rockpile:  Curl x 20, Tricep Extensions x 20, Overhead Press x 20, Hot Potato x 20 (partner up back to back and pass the rock).  Repeato x 2

Slalom run through the pillars of the Community Center, down steps and back x 3

Bear Crawl plus 5 merkins at each planter (8 planters = 40 merkins)

Storm the Hill:  run up the hill, Nippler exercise in descending order: 5, 4, 3, 2, 1 – OYO

Bus Loop:  1/2 speed run for half the loop, Crab Walk other half of loop, 1/2 speed run for half the loop, Lunge Walk other half of loop

Spiderman:  all the way around school trailer

BTTW:  hold for 5 count from PAX

Run:  2 laps around carpool loop


Burpees x 5

LBC x 20

American Hammer x 49


Who is the only NC State grad to win back-to-back Super Bowl titles?  Mike Cofer, PK, SF 49ers, SB 23 and 24

Who is the only Super Bowl MVP to play for the losing team?  Chuck Howley, LB, Dallas Cowboys, SB 5

Which two schools have produced three winning QB’s each? Alabama (Starr, Namath and Stabler) and Purdue (Dawson, Griese, and Brees)



–      The Crick 1 Year Anniversary  2.4.15, Coffeeteria following workout
–      Krispy Kreme Challenge 2.14.15
          F3Raleigh 3 Year Anniversary Convergence 3.7.15 (possibly the last one so don’t miss it)
          Mud Run 4.11.15 (let Kanye know if you want to get on one of our teams)
          Kickstarter on Mondays at Leesville Community Park 0600-0645.  FNG/Ruck Friendly workout,    Vanderbeek/Candlestick are your Qs.
          Kickstarter Launch is 2.16.15 (permanent workout site launch)

–      Go Ruck custom (12 hour endurance, coming this fall)

Prayer Requests: Kanye’s uncle who is recovering from a pulmonary embolism and Snapchat who is to become an uncle for a healthy pregnancy for his sister-in-law.

YHC ended with a devotion and prayer based on 1 Corinthians 13: 4-8a.  After attending a recent wedding, he was reminded that “Love is patient, love is kind.  It does not envy, it does not boast, it is not proud.  It is not rude, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.  Love does not delight in evil but rejoices with the truth.  It always protects, always trusts, always hopes, always perseveres.  Love never fails.”  These attributes help us in our role as husband and father and as leaders of our family, in our community and our workplace.

Very honored to lead the PAX today.