The Big Fundamental

22 of South Charlotte’s (and Winston-Salem’s) strongest posted at Rebel Yell, only to find out that they would be paying tribute the greatest basketball player to come out of Wake Forest–Tim Duncan. (Yea-YHC admits that our rafters are not overflowing with retired jerseys.) The Big Fundamental retired from the Spurs this week after 19 years. Disclaimer given; off we went.

Warm-O-Rama:
Jog around the parking lot in what appeared to be a non-sense pattern. Actually ran in the shape of a Spur. The satellites saw it clearly.
– Imperial Walkers x 19
– Mountain Climbers x 19
– Low Slow Jump Squat x 19
– Tempo Merkin x 19
– Monkey Humpers x 19

The Thang:
Jog to starting point behind shopping center. In suicide pattern, run to 1st, 2nd, 3rd, 4th, and 5th speed bump, performing exercise at each one–every time you hit it (coming and going).
– #1 Carolina Dry Docks x 10 (we hit this station 9x total)
– #2 Squats x 10
– #3 LBCs x 10
– #4 Running with Scissors x 10 (each leg)
– #5 Wide Arm Merkins x 10 (duncan had a huge wing span)
– Add 1 burpee for a total of 251 reps.

Run length of shopping center, stopping at each speed bump (non-suicide pattern) and performing 5 good form squat burpees. MHs on your own until 6 arrives.

Mosey back to launch. On small hill, perform 7s with plank jacks and get-ups (1/6, 2/5, etc.). Total of 21 reps of each exercise. (#21)

Peoples Donkey Balls. Start in people’s chair. Perform 8 Donkey Kicks and immediately go into BTW. Perform 8 hip slappers. Recover to People’s Chair. Repeat series 2 more times.

Mary:
– Heels to Heaven x 19
– LBCs x 21
– Rosalita
– Russian, er, St. Croix Twists
– Elbow Plank

Finish

Moleskine:
The PAX absolutely loved paying tribute to Duncan, except McGee, who was not yet born when Duncan played at Wake and arrived late, missing the opening theme comments. Duncan by the numbers: 5: exercises in warm-o-rama + NBA championships…8: donkey kicks/hip slappers + triple-doubles…19: reps in warm up + years played in NBA…21: reps on hill 7’s + number worn entire career…251: reps on rack n’ stack suicides + number of playoff games for Duncan. Now you know. Aren’t you glad we didn’t try to hit his career dunks (835)?

PAX crushed the rack & stack, so YHC had to throw in the burpee run, with Big Fundamental squat burpees. Mumblechatter ensued, as this is opposite of how McGee does burpees (Shane Battier method of flopping every time). #NeverUnderestimateGoodForm

7’s went to small hill due to sprinklers running on big hill. Small hill equally wet. Sorry, but Duncan played in all conditions. #NoComplaints.

YHC thanks Starfish for journeying from Metro-land to post. Starfish also hails from the Dash and is also a Deacon (home to Wake Forest, by the way). Idea for People’s Donkey Balls with Hip Slaps came from Starfish. #CrowdPleaser. Those whose dental plans are not paid up chose to forego the hip slapping. #WiseMove

Welcome back for post #2 to Fahvra. He is fresh off his strong debut at The Maul, where he ran a blistering pace up the Murderhorn…so I’m told. Dude is strong and will challenge the strongest/fastest of us.

Welcome Pat Down (FNG Phil…also a Respect, to the surprise of many). From Florida, retired police, currently works for Dept. of Homeland Security. #KeepingUsSafe

Always happy to see fellow respects Triple 7 and Frehley’s Coment. All PAX posted strongly in the heat and humidity. Thanks for allowing an old WF fan lead this morning.

Announcements (sorry, phone stopped):
– F3 Dads this Saturday, 9:00, bull ring
– F3 dads 2 weeks at Panthers practice, Play 60
– F3 Golf on July 29
– F3 pool party on August 20–pre-register for head count
– F3 Olive lost his daughter (sweet tooth). Operation Sweet Tooth this Christmas; info forthcoming. OST shirts available on F3 Mud Gear site.