The Q was down with an injury. Two of the pax stepped up to share the lead. This was Yosef’s virgin Q. It was a good day to get smoked.  There is a nice hill at Possum Trot that is long, steep, and has some crazy ruts in it.  It’s a perfect place to find some pain, we just have ignored it for a while.


Mosey around the tennis courts and head to the street lights for a little warm up.
Side Straddle Hops x 25
Windmill x 25
Imperial Walkers x 25
Fazio Arm Circles x 12 x 12

Saunter over to the hill
Bear crawl halfway up
Stop Watch with 5 merkins at 12-3-6-9-12
Bear crawl the rest of the way up
Bear crawl down

Run around the tennis court loop and into to courts
Lunge walk suicides
People’s chair
Plank-o-rama – regular, Putin, Sarkozy, bird dogs

Yosef takes the Q
Combine Suicides (frog hops, shuffles, backwards, sprint)
5 merkins at the baseline.
Repeat with 20 LBCs at the baseline

Balls to the Wall x 20
Squats x 25

Mary( around the circle/dealer’s choice)
WWII Sit Ups x 25
Windshield Wipers x 20
Ukrainian Hammers x 25
Star Jumps x 25

Prayers for Yosef’s Family, for Howard’s wife having surgery, for Key West’s family, for all sick and injured.


We’ve seen some strong turnouts in South Wake County, but things have dropped some since the Holiday.  We are trusting that it is work or injury related and not intense fartsacking that has led us to this current low attendance.  The truth be told a year ago, YHC did a lot of solo workouts in South County and would have been thrilled with the three others who showed today. I believe Yosef has us doing some other exercises too, but I can’t remember them.  All in all, it was a great morning and once again I was honored not only to be a part, but to lead these men.