Author: Mark Lenihan

PAX – 20

Frogger, CCR, BV, Dupree, PSL, Edible Arrangements, Olan Mills, Accounts Receivable, Spider Bite, Donuts, Ludwig, Yard Sale, Black Widow, Hollow Back Girl (this name has really, really grown on me), Reefer, Brother at Law (QIC), Vegemite, Umbrella, Dilly Dilly, Offshore.

A nice round 20 posted at Detention this morning for some Teen Angst with yours truly.  It was balmy and the COT smelled like garbage.  See the end of this BB for some good cross-generational Teen Angst jams.  Great work.

WOR

Quick mosey around the big bus loop with some lunges incorporated.

SSH x20

Good Mornings x10

WMH x10

Runners lunge with LBAC x15

Oppo leg runners lunge with RLBAC x15

THANG

Count off to 4.  Odds and evens split up on the parking lines head to toe in plank.  Last man burpee broad jumps to the front for a planking Swedish Mile.  Side planks called out on occasion to work on obliques for beach bod season.

Mosey down to Pavilion.  Evens grab coupons on the way down.

4 Corners:

Rotating exercises at the four corners of the Pavilion.  When the Burpee group finishes we all rotate to the next.

Corner 1: 15 Burpees

Corner 2: AMRAP squat and press with coupon

Corner 3: AMRAP Plank jacks

Corner 4: AMRAP coupon swings

Rinse and repeat.  Then gather at the line for 2 sets of suicides.

Back to your respective corners.

Corner 1: 15 Burpees

Corner 2: AMRAP bench jumps

Corner 3: AMRAP Peter Parkers (merkins round one, no merkins round two)

Corner 4: AMRAP coupon squat and press

Rinse and repeat.

Sevens in the Pavilion with jump squats and Carolina dry docks.

Mosey to the upper lot for Mary, returning the coupons along the way.

MARY

LBC x25

Shoulder taps x20

Flutter kicks x20

Plank for one minute with some side plank mixed in

Good Mornings x10

COT/BOM

Always an honor to Q, thanks for showing up and kicking ass to start the week off right.

4:13 Strong kicks off this Thursday.  Super cool mission and great that we get to be a part of it.  I will be there on Thursday and hope to see as many of you as possible.  Check Slack for details throughout the week.

Prayers for Spiccoli, Olan Mills’ dad, and El Maestro.

Angst if you’re into that kind of thing:

Japandroids: Younger Us (“Remember that night you were already in bed,
Said “fuck it” got up to drink with me instead!”  What a line!  Shout out to Vegemite for screaming “Japandroids!” during Sevens)

The Strokes – Reptilia (Room on Fire doesn’t get enough love, arguable better than Is This It)

Husker Du – Don’t Want to Know if You Are Lonely (Angsty AF)

Diarrhea Planet – Separations (Shout out to Nashville / Belmont U punk rock)

The Replacements – Alex Chilton (Certainly not their most punk song, but BV’s “Oh I didn’t realize Paul Westerberg was punk” wisecrack was a really bad way to start the week)

Wolf Parade – I’ll Believe in Anything

Guided by Voices – I Am a Tree (Saw them at Basement East on Saturday.  They’re old and good)

PAX

Skid Mark; Ludwig (resident classical music expert); Floppy D; PSL; Donuts; Black Widow; CCR; Accounts Receivable; Yard Sale; Sharks with “Lasers”; Vegemite; Old Hickory; Frogger;  Spark Plug; Barely Legal; Pop a Lock (not CAPSLOCK, totally different people); Dine-n-Dash; Brother-at-Law nee CCR.

Quick mosey around the bus loop, with some side running and backwards running to stretch those hard to reach muscles.

WOR

10 Good Mornings; 10 WMH; 10 BAC; 10 BAC reverse; 5 big arm circles; 5 big arm circles reverse; 20 SSH.

THANG

Count off 1’s and 2’s and partner up.  Partner 2 grabs a coupon and everybody meets in the Pavillion.

To celebrate the Resurrection, we begin with a rousing rendition of Handel’s Messiah (HWV 56) performed by the Mormon Tabernacle Choir – a four minute chorus.  Run in place and burpee every time the Tabernacle Choir sings “Hallelujah”.  It should have been right about 60 over the 4 minutes, but they come in hot and heavy at certain times so a few might have been missed.  Noted classical musical expert Ludwig didn’t miss a single one though.  I even think he was nailing the harmonies in the background when the sopranos were singing Hallelujah.  Unbelievable.  I see you Ludwig.

Partner Dora – Partner 1 runs a loop while Partner 2 does the following.  Switch out.  Plank and wait after Partner 2 returns from their jog so that we all stay together, both for a few socials sprinkled in and also just a general sense of togetherness – can’t have the Floppy D/PSL combo racing out ahead of everybody.

Happy Jacks (4 SSH  then 2 squat jumps in perpetuity until partner arrives)

Elf on the Shelf (Coupon wood choppers)

I – American Indian Run Social

Swings with Coupons, which sounds like a great dance troupe name for a group of middle aged mothers that swing dance after grocery shopping for the week.

Russian Dips (Dips on benches alternating one leg up with each dip)

Inch worms.  Too much confusion and mumble chatter during this.  I will do better.

Simbas – Squat and overhead lift with coupon.

‘ – Time constraints eliminated the second “E,” which would have been an Escalator social.  Dammit Handel.

Noodling for catfish (bench push up then reach under with one hand at bottom and get that big ole boy with your free hand)

Mosey to parking lot, end with 10 Good Mornings for Donuts’ tender legs.

Great work today everybody.  Thanks for showing up and kicking ass.  My Garmin said we ran 3.4 total and I trust satellites.  A really good cadence on the runs as well, whether we were running the loop or cutting it short by turning around at Brett’s “Piece of shit truck” (credit Donuts).

COT – I have a lot of trouble with F3 names and general F3 protocol.  I’ll get there.

Bullhorn – First Friday lunch at Cookery this Friday at 11:30.  Be there.  It’s a great mission and they make it insanely easy for our large, staggered-arriving group to order and pay on our own.  Floppy will be getting some Nashville F3 gear up on the site in the near future.  Rumors of tank tops and ranger panty’s sent the group into a real tizzy.  Go Ruck Death March is coming up; I believe this Friday.  See Slack for details.

BOM – Grateful for the small miracles this Easter season, like walking out of bed every morning and having a healthy family.  Important to not lose sight of those.

Great work.

Brother-at-Law (My name is my name – https://www.youtube.com/watch?v=jCaBYEEFTKE)

A pretty bold virgin solo-Q on my part insofar as I trotted in at 5:42.  Did you know you can turn an iPhone alarm on silent?  Heat went out in the Lenihan household this weekend so the boy was sleeping in our room with a space heater.  Tried to turn my alarm as quiet as possible.  Indeed.  Many thanks to Ludwig for kicking it off in my absence.  Here it is.

PAX: Sorry I missed the first few, was fumbling with my phone: Calf Killer; Off Shore; Skid Mark; Floppy D; Braveheart; Walter White; CAPSLOCK; Frogger; Black Widow: Vegimite; Shanked (that can’t be right, I’m sorry); Homeboy; Yard Sale; Pop a Lock; Umbrellla; PSL; Lunch Lady; Numb Tucks; Dupree; Ludwig; Brother at Law (QIC basically)

Ludwig kicked off the mosey and WOR: Moseyed around the bus loop with some lunges up the hill sprinkled in. Circled up in parking lot.  Disclaimer; at which he apparently said things were getting scary if I didn’t show up, which explains more than one person thanking me for showing up late I guess?

WOR

20 SSH
10 BAC/RBAC
10 Good Mornings
10 WMH
10 Butt Kickers
10 High Knees
10 Tempo Merkins

THANG:

Partner up for some bear crawl/crawl bear suicides.  P1 performs suicide across width of parking lot, while P2 performs called exercise until P1 returns. Round 1- burpees, but then I arrive….

Today’s big event was inspired by Bowie’s seminal 1975 album Station to Station.  Count off 1 to 4 and find your group.  Mosey to pavilion while 4’s grabbed coupons.  Groups break out to corners of the pavilion for your respective stations.  Each station included five exercises, each performed for one minute, with a ten  second rest between each exercise.  We were supposed to mosey after the completion of each station, but because somebody showed up late, we only got to do it once.  Rotate to the next station after mosey.  Stations were:

Station 1 (legs): Jump Squats; Jump lunges; Lt. Dumps; Sumo Pulse; Jump Squats

Station 2 (core): Plank jacks; WWI; LBCs; Flutter kicks; Mountain climbers

Station 3 (merkin medley): Merkins; Burpees; Dips at benches; Atomic merkins; Carolina dry docks

Station 4 (coupon): Swings; Squat and press; Single leg deadlift; Mariah’s (with or without coupon); American hammers.

Fin.

Announcements: Harvard tour graduate Calfkiller is starting a 4:30 AM nude summer workout, check Slack for details.  3rd F service projects are available (I believe) from June and forward, so think about partnering up and signing up.  February announcement from Floppy and CCR was either “pending” or “impending”.  I couldn’t hear, but that’s definitely a big difference so I should have asked.

Moleskine: Thanks to CCR for signing me up well in advance for my first solo Q.  Thanks to Ludwig for salvaging my first solo Q.  Thanks to Bagger for going to Westeros so that I was spared a deluge of shit talking while trying to get my wits about me in the Pavilion.  That’s kind of what it’s all about right there.

Brother-at-Law aka Brother-late-law (props Calfkiller).