The 5th and final day in a row of Ma Bell Super Q started with fireworks and ended with some good food and fellowship. We got all 3 Fs in today – Fitness, Fellowship, and Faith. First, let me say up front how much I enjoyed leading the PAX for a week in Apex/Cary. We had record numbers – numbers I’d like to see continue – and several FNGs throughout the #respectweek. From that perspective, I am honored, but grew to respect each every brother in the area even more. OK, enough of that, let’s roll.
After a disclaimer, we ran about 3/4 of the way around the parking lot and over to the basketball court for warm-ups. Here’s what they were:
50 x SSH (You knew where we were going)
50 x Merkin Potpourri (consisting of 10 standard, 10 wide grip, 10 diamond, 10 left leg scorpion, and 10 right leg scorpion merkins)
25 x Ballerinas (tip toe squats)
Run over to the soccer field for the first thang:
Line up on end line and sprint to the other end, do a full set of BLIMPS, run back and do another full set of BLIMPS, then plank it out. For the uninitiated, YHC’s version of BLIMPS looks like this:
5 x Burpees
10 x 4-count Lunges
15 x Imperial Walkers
20 x Monkey Humpers (normally it’s Merkins, but we’ll do more of those later, just wait)
25 x 4-count Plankjacks
30 x Squats
Karaoke down for another set, sprint back for another set, and plank it out.
After some plank-o-rama, we spread out for some Merkin Clock. Mark your 12 o-clock direction in the plank position, then rotate to the 0100 position for 1 Merkin, then to the 0200 position for 2 Merkins, all the way around to 1200 for 12 positions. All total, that’s 78 Merkins. OK, line back up on the endline for some more BLIMPS action, only this time, we split it up. Sprint to the other end of the field, do 5 Burpees, sprint back for the 10 Lunges, back down for the 15 IWs, and so on until you end up back on the original endline for the 30 squats. Let’s roll.
Back over to the parking lot for a jog down to the bottom, circle around, and a backwards on the other side back to the top, then jog down again and over to the shelter for the grand finale. What’s this box that smells so good sitting on the table?
Gimme shelter:
20 x Dips
20 x Dirkins
20 x LBCs
20 x Irkins
Repeato with sets of 15, 10, and 5.
Let’s get a little Mary in:
25 (I think) ‘merican Hammers
Roll over for – you guessed it – 50 Merkins. Yeah baby!
COT:
Count-o-rama (20!)
Name-o-rama
Announcements
Prayers
Ma Bell took us out
The PAX surprised Ma Bell with some breakfast casserole and coffee, a humbling, yet fun way to end #respectweek. I’ll do it again when I turn 60. Special shout-out to the men who journeyed all 5 days with me:
Largemouth
Wonk
Franklin
Katniss
Strong work, men!
