8 HIM felt the fine mist from Barry’s Eastern Front and were a welcome sight after being DR last week on vacation with my extended family.
PAX: Vector (QIC), Hi-Viz, Harvey Updyke, Cub Cadet (Back after 3 weeks DR), Crablegs, Pumpkin Spice (Chippendale right out the gate – Spice Factor Under Par this morning), Drago, Bicentennial Man.
Conditions: 76 degrees, light mist . . . perfect.
Disclaimer given. Mosey to tennis court for the
Warm-o-rama: SSH x 15, WMH x 12, Good Mornings x 10, LBAC x 12, Overhead Claps x 12, RLBAC x 12.
Mosey to Playground to start the “cleanse.” On vacation, I informed the PAX that I had enjoyed a bit too much bourbon, so they were going to help me work it off. As the mumblechatter commenced later in the workout, I informed them that they were lucky I didn’t make them work off the dirty martinis and cigars too . . .
First Round:
B: Box Jumps
O: Overhead Squats
U: down Unders
Start with 1 each and repeat up to 10 reps.
Playlist: Because I have been accused of playing “old” songs on my playlists, I asked my kids to make their own playlist for me, with the hope of having more of what the “kids today” like to listen to. First up: my son Thomas’s playlist. As you can see, the apple doesn’t fall far from the tree . . .
TNT – AC/DC
I Want You Back – Jackson 5
September – Earth, Wind, & Fire
Back in Black – AC/DC
Immigrant Song – Led Zeppelin
ABC – Jackson 5
Boogie Wonderland – Earth, Wind, & Fire
Hells Bells – AC/DC
Second Round:
R: Ring of Fire (last week when I did post with F3 PAX from Knoxville and B’ham in Seaside, this was a crowd pleaser): Merkins starting with 5 reps around circle while PAX holds high plank. Work down to 1. Repeat for Wide Merkins.
Third Round:
B: Burpees
O: Overhead Pull-Ups
N: “Normal” Dips
Start with 1 each and repeat up to 10 reps.
Extra Bonus Round: Having missed HIM Cub Cadet who was DR for 3 weeks, we performed a special set just for him:
Mosey to front of school stairs. 5 irkins, bear crawl up stairs, 5 merkins, bear crawl down stairs, 5 derkins. Mosey to shovel flag with a hill sprint for added measure.
Mary: Flutter Kicks x 12, Crunchy Happy Frogs x 12, Russian Twists (c/o Drago) x 12, Boxcutters x 12
COT:
- Lift up the 12: Pumpkin Spice thankful for 5th anniversary, sister’s wedding (and move to Nashville). Crablegs thankful for career change and navigation of the issues therein.
- Porcelain Potluck this Saturday at 6pm — details and sign-up on Slack – he must already be hard at work preparing, seeing how he missed out after his HC . . .
- Libeery on the 23rd
- Added my thanks for my family and being able to spend time with them (and how sometimes it makes you drink more bourbon . . .), thanks for my son and his music taste, even if he played songs older than I usually do, and thankful for the men of F3.
Was an honor as always to lead you men this morning.
SYITG,
Vector