November 14th, 2018 By Pharaoh

BEACH BODY BLAST
YHC was admittedly a little anxious about his VQ when preparing, especially after having been called out by a fellow PAX who shall remain nameless, right @Uecker. Would it be challenging enough? Would it include enough exercises to prevent having to improvise? Oh let’s not forget, what if it rains? YHC really had a plan in place that did not include rain. YHC awoke and first thing he did was check the immediate forecast on Weatherbug. Great it appears that no rain until after he beat-down.
The PAX began trickling in. Quite the turnout for the YHC VQ. There were 13 PAX: YHC, Talledega, ReRun, Hokie Pokie, Uecker, Torch, Pharoah, Turbine , Yellow Cake which also included 4 pass-porters Heatstroke, Greek, Poutine and Sparky who all received their Dawg House stamps.
Well 5:30 arrived and things began with the usual and familiar disclaimer with a mosey to the upper part of the parking lot which included lines with the following:
High Knees
Lateral slides
Butt kickers
Backward run
Karaoke

Circle Up: YHC gave hint to beat-down theme – Never too early to get those Beach Bodies ready for next summer. Of course @Pharoah proudly announced that he already had his beach body.

Hill Billy (IC) x 10
Side Straddle Hop (IC) x 20
Arm Circles (forward/backward)
Cotton Pickers (IC) x 10
Plank Jacks (IC) x 15

Mosey to and thru tennis courts to baseball prss box to retrieve concrete blocks. Of course once in the courts first gate YHC tried to exit was locked. No fear, Hokie Pokie was here, to find an alternate exit for the PAX. We retrieved enough blocks to share and moseyed back to the courts.

Partnered Up
Exercises:
Round 1 – Pull Ups x 100 (partner 2 laps around inside of courts) YHC quickly learned that 2 laps around three courts was a bit more than he thought.
Round 2 – Merkins x 100 (partner 10 lunges each leg)
Round 3 – Bicep Curls x 200 with block (partner 1 lap and 10 squats)
Round 4 – Tricep extensions x 200 over head with block (partner 20 lunges each leg; not 20 total @Talledega)
Partner moseyed block back to press box and returned to the courts while PAX partner stayed behind and planked, squatted, or whatever they did. YHC wasn’t really clear on what PAX left behind were to do.
You thought we were done. Oh no!
Round 5 – Plank Curls x 20 each (partner in plank position, partner grabs feet/ankles and attempted curl) fond curl to be difficult so many modified as @Heatstroke suggested to a shoulder shrug.

Moseyed back to Mary in upper parking lot
LBC x 15
Box Cutter x 11
Peter Parker x 10 (thanks to the PAX for helping me with the exercise name)

Beach bodies looking good about now. As YHC likes to say “Got our swell on”

Announcements: Really should have recorded this. Can’t remember all the dates and locations.
Gremlin
Uecker Inaugural 5K with the kids, I believe called the Turkey Trot

Prayer Requests:
Sparky – Family who lost everything in California wild fires and other affected
PAX family members with disease and illness
Fellow PAX from Harrisburg (sorry can’t remember name)who suffered heartattack while competing the SPARTAN in Boston. Currently in medically induced coma.
PAX struggling with personal issues
A closing thought:
YHC shared a verse that had been on his heart and mind: “Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise , think about these things. Phillippians 4:8

Encourage PAX fill that space in our minds and heart where we may be struggling with addiction, stress or whatever else it may be with these things.

Great work today PAX! Thanks for making my VQ a memorable experience!

Rolling Stone, Skywalker

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