F4….wait, what?…..

Nice light drizzle served as a welcome morning wake up for PAX, who were all eager to get going, so at precisely 11 seconds after Term Paper arrived, it was 5:45 by Ma Bell’s watch and off we went on a short warm up run to circle up in front of Fidelity.
F3 became F4 for the day (the Fourth “F” being Fracture, as a tribute to Callahan and his killer Partnerkins), YHC indicated to PAX that arm work would be minimal today…..and so it was.
Warm Up
Before limbering up, YHC detected unusually high levels of tension in recent Back Blasts, so PAX began with a bro-hug round the circle, and then into action with:
• 20 x good mornings;
• 20 x squats;
• 20 x left-right-step-ups
The Thangs
A brisk Indian run up to Chapel Hill junction and then back to the parking garage, for fun with stairs. Two groups endured and enjoyed the following 4 sets (for the 4th F):
• Set 1: Duck-Walk across the ground floor to far stairwell, up to top floor, backward run to near stairwell down again. 20 squats on ground and then squat hold. Callahan 20 count.
• Set 2: Lunge-Walk across the ground floor to far stairwell, up to top floor, backward run to near stairwell down again. 20 star jumps on ground and then squat hold. Callahan 20 count.
• Set 3: Run across the ground floor to far stairwell, 20 x Quick feet at kerb, run up stairs to top floor, backward run to near stairwell down again. 20 squats and then squat hold. Callahan 20 count, followed by another Callahan 20 count.
• Set 4: 100% sprint ground floor to far stairwell, suicides stopping at every landing up to top floor, 100% sprint to near stairwell & down again. 20 lbc’s on ground and then squat hold. Callahan 20 count.
The PAX thoroughly enjoyed the stair action, and were dismayed when we left the garage. Recovery run to Cary Station for some more leg work.
Once at the station, YHC explained the task ahead….
• 3 x perimeter runs around the station buildings, stopping at every cross walk to do “Abbey Road” lunge walks across and back (in a tip of the hat to The Beatles). Two groups again, one clockwise, one counter-clockwise.
Observant PAX in Group 1 noticed the 2’s were either confused or cheating on the lunge-walk, much to YHC’s disappointment. After completion, we paused for some punishment lunge-walks for Group 2, whilst the 1’s celebrated their tattle-telling with BTTW until the punishments were completed. Moral of the story – no one wins when folks cheat 😉
Recovery run to Academy street, where YHC confused Thursday with Saturdays, and pushed PAX upto and past allotted 45 minutes, with more Indian Runs, Star jumps and Squats. PAX gently reminded YHC to get a watch and check the time.
Duly noted, returned the men to car park with a Billy Run, as reward for cutting short the final run.
COT
• Announcements – Ryder Cup starting tomorrow
• Prayers – Troubles in Charlotte; all unsaid prayers and praises
• Riptide took us out
NMS
• Callahan’s counting skills were extensively tested and found to be in good shape…..less so, any shoulders he happens to come in contact with.
• More bricks appearing in the construction / war zone that is N Academy St. PAX were very tempted to begin laying bricks to help progress the seemingly endless rebuilding project.
• Thursday is definitely not Saturday, as such, the workout should be 45 minutes, not 1 hour as YHC was keen to push onto PAX.
• Further discussion required on following points:
o Punishment lunge walks – way forward?
o Should it be mandatory to high five the statue at Cary Train Station?
o Will USA win Ryder Cup?
Privilege to lead men, thank you.