Author: Tom Talbot

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Westeros 2-8-2021: Art Class

Last Friday at Bomber, Blue Mule taught music class, so today at Westeros, 17 HIM learned about art – colors, to be specific.

PAX:  Vector (QIC), Ask Jeeves, BnB, CB, Crawlspace, Cub Cadet, DFrost, F3G,  Natural Ice, Oatmeal,  Porcelain, Rock Bottom, Siri, Sooner, & FNG Fancy Bikes with our running club of Pumpkin Spice & Michelin Man.

Conditions:   Balmy 28 degrees.

Disclaimer given. Mosey just beyond the port-a-potty and the sketchy parked cars for the

Warm-o-rama:  SSH x 15, LBAC x 15, RLBAC x 15, WMH x 15, Good Mornings x 10 OYO

Mosey to front of WEMS for Round 1 of the Main Event:

Main Event:
Because I always base my Qs first on a playlist and then scramble to fit a workout to the theme, this week’s theme was based on colors (My daughter deemed it “pretty cool, Dad” so I had that going for me).  So 3 sets with 3 stations representing the featured colors.  Move between the stations until the 3 songs are over.  Then move on to the next set.

Playlist in italics:  So. Many. Colors.

Round 1: Front of WEMS
Little Red 🔴 Corvette – Prince
Orange 🔶 Crush – R.E.M.
Yellow 💛 – Coldplay 

Red Station (at right end of WEMS) – 30 Squats
Orange Station (steps of WEMS) – 10 burpees
Yellow Station (at left end of WEMS) – 30 squats

Round 2: the traffic circle
Green 💚 River – CCR (the band, not the dude)
Blue 🔵 Monday – New Order
Purple 💜 Haze – Jimi Hendrix 

Green Station (at stairs at WEMS traffic circle) – 40 LBCs
Blue Station (the driveway loop) – Run around circle
Purple Station (at far end of traffic circle) – 30 American Hammers

Round 3: back to parking lot
Pretty in Pink 🎀 – Psychedelic Furs
Back in Black ⚫ – AC/DC
White ⚪Lines: Grandmaster Flash

Pink Station (at end of lot with stairs) – 10 irkins
Black Station (middle of lot by the cars) – 20 lunges
White Station (at end by greenway sign) – 10 merkins

COT:

  • Welcome FNG Fancy Bikes (EH of Oatmeal who noted FB has bikes that are more expensive than his car) – other options included “Falcon” (he was his high school’s mascot) and a riff on his role as portfolio manager (I think) for State of TN.  We were feeling fancy, hence “Fancy Bikes.”

Was an honor as always to lead you men this morning.  Glad to hear appreciation for the playlist — like to expose you young un’s to the classics now and then.  Until next time . . . 

SYITG,
Vector

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Bomber 11-6-2020: 3 is the Magic Number

A shy over 3 years ago, I finally succumbed to Ebola’s prodding and came out to meet a bunch of men, working out, in the dark cold gloom.  Flash forward to 2020, and the positive impact of F3 on my life has been huge.  Thus, this morning, I wanted to celebrate all things 3.

PAX:  Black Lung, CB, Cowbell, Crablegs, Crawlspace, Cub Cadet, Dewey, Dfrost, F3G, Hambone, High Flyer, Hi-Viz, Michelin Man, Organ Donor (FNG), Porcelain, Ranger Rick (FNG), Right Said, Spinal Tap, Vector (QIC),

Conditions:   Cool, mid-40s

Playlist:  What better way to celebrate 3 years than with a playlist featuring the biggest trios from pop music history?

Stayin’ Alive – Bee Gees
Synchronicity II – The Police
Take on Me – a-ha
Basket Case – Green Day
Land of Confusion – Genesis
Tom Sawyer – Rush
In Bloom – Nirvana
Sabotage – Beastie Boys
Uprising – Muse
Walk this Way – Run-DMC (feat. Aerosmith)

Disclaimer given and then mosey up hill and down to the McCabe Rec Center for the Warm-o-rama:  

Round 1:   Divide into groups of 3.  Triple DORA – 300 reps of the following exercises with 1 person lapping the Rec Center, 2 others do the exercise:
Squats, then merkins, then WWIs

Round 2:  Mosey to hill — 3 runs of 3 person hill sprints

Round 3: Triple D-I-Ds (or I-D-Ds — oops) – 30 reps each of irkins, dips, and derkins

Mary:  30 reps of Flutter Kicks, American/Russian/Drago Twists, Freddy Mercury, Alabama Prom Dates, and more.

COT:

  • Welcome FNGs Organ Donor and Ranger Rick!
  • Prayers for Crablegs 2.0 who may need neurosurgery down the road
  • 4:13 fundraiser Nov 16th(?) – hit up Hambone for details
  • And sincere thanks to the HIM and F3.  Weeks like this one and times like these vividly illustrate the importance of F3 in our lives. Being an HIM, inspired by all of you, has made me such a better person and leader. Keep pushing and inspiring me and each other. #ISI

SYITG,

Vector

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Westeros 9-28-2020: Celebrating Autumn by Killing Your Legs

14 HIM got in an autumnal (yes, BnB, that’s a real word – https://www.dictionary.com/browse/autumnal) mood at the first Westeros of the fall season.

PAX:  Vector (QIC), Hi-Viz, Harvey Updyke, Cub Cadet, Crablegs, Pumpkin Spice, Drago, Blue Mule, T-cell, Cunning Linguist, BnB, Michelin Man, Natural Ice plus a wandering Black Lung who found the PAX at 6:14:58

Conditions:   Cool mid-60 degrees.

Disclaimer given. Mosey to side of WEMS for the

Warm-o-rama:  LBAC x 15, Overhead Claps x 15, RLBAC x 15, WMH x 12, Good Mornings Apocalypse with 10 reps, LBAC x 12, RLBAC x 12, SSH x 15

Decided that the many trees, slight breeze, and rustling of the leaves made this the right location for the main event:

Main Event:
A:  American Hammers
U:  Usual Merkins
T:  Tysons, Mike (a.k.a. Iron Mikes)
U:  Usual Squats
M:  Mountain Climbers
N:  Newton’s Cradle

100 reps of each (and for A, T, M, and N, each leg/side = 1/2 rep, a decision Q would regret by the end). Between sets, run around (or if you are Pumpkin Spice, through) the tree-filled glen to Bowling Ave.

Playlist:  Selected to emphasize the autumnal (BnB, there’s that word again) theme.

DISCLAIMER:  Autumn-themed songs are pretty limited, and because we start to get sad about the end of summer, they tend to be mopey and slow.  Not ideal for a work-out.  So some doozies in this list (of course, CL kept pointing out better songs I missed . . . Fall on Me by R.E.M., songs by Fall Out Boy, etc.).

Sweater Weather – The Neighborhood (2013)
Fall Down – Toad the Wet Sprocket (1994)
Wake Me Up When September Ends – Green Day (2004)
Dead Leaves and the Dirty Ground – White Stripes (2001)
Seasons Change – Expose‘ (chock full of 80’s cheesy sax playing, 1987)
September – Earth, Wind, & Fire (1978)
November Rain – GnR (1991)
The Boys of Summer – The Ataris (2003)
Yellow – Coldplay  (like the color of the leaves . . . it works and I stand by it) (2000)

Several key items to note:

  1.  Because Drago was born after most of these songs came out, I have added the year of release.  (Note the paucity of 80s songs, my friends.  Vector’s branching out!)
  2. T-cell got an extra groove in his step when November Rain hit, recalling the (#1 at the time, now a respectable #25 – https://en.wikipedia.org/wiki/List_of_most_expensive_music_videos) very expensive video complete with wedding between GnR lead singer Axl Rose and supermodel Stephanie Seymore, at the time his girlfriend (sadly, it didn’t work out):

3.  Some mumble chatter by the over 40 crowd about my choice to not use the Don Henley version of Boys of Summer.  YHC was trying to remain hip and cool (as the kids say, I think) to the younger members of the PAX.

Second Round:  A quick, due to time, shout out to the informal season name.  25 reps each of
F:  Frogs, of the Crunchy Variety
A:  Alternating Side Squats
L:  Lt Dans
L:  LBCs

Sprint like an autumnal (attn: BnB) breeze to the cars.

COT:

  • Thanks for T-cell’s impending new arrival and Blue Mule’s renewal of vows.

Was an honor as always to lead you men this morning. I must say, as the older (NOT elder) statesman of F3 Nashville, I worry that some may see my Q on the calendar and think “Hmm, a lighter day . . . nice!”  So I try to amp up the exercises (while avoiding the running — you’re welcome, Natural Ice).  Based on the Slack post-Q mumble chatter, mission accomplished.  Made this older (NOT old) dude feel a bit better.  

SYITG,
Vector

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Bomber 3-13-2020: 50

To celebrate the 50th birthday of YHC tomorrow, 16 PAX welcomed the day and enjoyed a 50 themed party

PAX:  PA, T-cell, Crablegs, Drago, Toothless, Bareback, en fuego, Cub Cadet, Pop-a-Lock, Hambone, Hi-Viz, Pumpkin Spice, Cunning Linguist (“The Colonel”), Porcelain, Dfrost, Vector (QIC)

Conditions:   Balmy, high-50s.

Playlist:  Turning 50 is a big deal that requires a big playlist. Music from the 60s, 70s, 80s, 90s, 00s and genres ranging from rock, country, folk, disco, new wave, and R&B.

In da Club – 50 Cent
Birthday – The Beatles
It’s My Party -Leslie Gore
Stayin’ Alive – Bee Gees
Respect – Aretha Franklin
What’s My Age Again?  Blink -182
1985 – Bowling for Soup
I Don’t Need Your Rockin’ Chair – George Jones
A Little Respect – Erasure
Old Man – Neil Young
When I’m Sixty-Four – The Beatles
50 Ways to Lose Your Lover – Paul Simon
Happy Birthday – Altered Images

Warm-o-rama, Thang, Mary:  

50 reps each of

SSH
LBAC
Seal Claps
RLBAC
Squats
Moroccan Night Clubs
DIDs
Jump squats
Plank Jacks
Lunges x 2
Merkins
Pull-ups and Box Jumps
Flutter Kicks (with AARP card relay)
J. Los
Freddy Mercurys

COT:

  • Prayers of thanks for Michelin Man’s 2.0 (a.k.a Training Wheel)
  • Prayers for those affected by last weeks tornadoes
  • October –> TN Convergence — be there!
  • And sincere thanks for the HIM and F3.  Days like today and times like these vividly illustrate the importance of F3 in our lives. Being an HIM, inspired by all of you, has made me such a better person and leader. This week (and the weeks to come) has benefited from my time with you. 50 is a big line to cross, but one I feel much more prepared to traverse. Keep pushing and inspiring me and each other. #ISI

SYITG,

Vector

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Bomber 12-27-19: Street Donuts and the Rock & Roll HOF

19 PAX emerged from their holiday food comas to get a little better.

PAX:  PA, T-cell, Crablegs, Firefox, Toothless, Bareback, Covenant Eyes, Crawlspace, Money Snake, Michelin Man, Blue Mule, Tiny Dancer, Turncoat (WL from Charlotte), en fuego, Miss Cleo, CTE (Kotters!), Fur Trapper (FNG),  Bongo Java (FNG), Vector (QIC)

Conditions:   Balmy, mid-50s.

Playlist:  To keep the PAX informed of important events in popular music, YHC crafted a playlist of the 2020 Rock & Roll Hall of Fame nominees (see also  https://www.rockhall.com/class-2020-nominees).  An eclectic mix for sure (I’m partial to Depeche Mode and NIN myself).  Of note, likely the only time Judas Priest makes a Vector-patented playlist. I’ve starred those that I think make it in to the Hall for 2020:

Enjoy the Silence – Depeche Mode*
Bang a Gong (Get It On) – T. Rex*
I Feel for You  – Chaka Khan
Hit Me With Your Best Shot – Pat Benatar*
Head Like a Hole – Nine Inch Nails
China Grove – Doobie Brothers*
You’ve Got Another Thing Coming – Judas Priest
I Wanna Dance with Somebody (Who Loves Me) – Whitney Houston
So Much to Say – Dave Mathews Band
Spoonman – Soundgarden*
[Ended Here for Time but Full Playlist Below for Your Listening Pleasure]
The Boys are Back in Town – Thin Lizzy
Mo Money Mo Problems – Notorious B.I.G.*
Bang the Drum All Day – Todd Rundgren
Ace of Spades – Motorhead
Autobahn – Kraftwerk

(Sorry, MC5 — don’t know any of your songs so not on the playlist)

Warm-o-rama:   Mosey to circle by McCabe Pro Shop for SSH x 26 (to celebrate Toothless’s 26th birthday on Dec 26), Cherry Pickers x 12, Willy Mayes Hayes x 12, LBAC x 12, Overhead Press x 12, Reverse LBAC x 12, Good Mornings x 12 OYO, High Knees x 12

Round 1:
Mosey to top of hill for some 11s.  Jump squats at the top, merkins (of whatever type pushes you the most) at the bottom.  DIDs for those who finish early.

Round 2:
Mosey to playground and partner up for DORA:  100 Pull-ups, 200 Big Boy Sit-Ups, 300 Squats; Partner runs around Rec Center.

Mary:  Flutter Kicks, Crunchy Happy Frogs, and too many American Hammers until time.

COT:

  • Welcome FNGs Fur Trapper (Family line goes back to the founders of Nashville) and Bongo Java (Works at coffeehouse [NOT Bongo Java] and plays drums –  I mean, it was like a T-ball shot to name him).
  • Have to admit, this older HIM really enjoys when the younger PAX start to mumblechatter about the degree of difficulty of the workout.  Makes me all warm and fuzzy inside.
  • Prayers for Bad Boy, Hipster, and Boone’s Farm, recovering from procedures and medical issues.
  • NY Day convergence at 0700 at The Hill.  Come sweat out all of that beer, bourbon, White Claw (nasty, dude, just nasty), or whatever you imbibe the night before.   Start 2020 out right with some HIM.
  • 17 for coffeeteria at Charbucks with some surprise snacks c/o Money Snake.  Tasted a bit cindery but delicious.  We won’t speak from whence they came (#streetdonuts):

  • As always, an honor to lead you, as you push me every time I come out.  Thank you.

SYITG,

Vector

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Bomber 11-1-2019: 2 Years and Counting

Two years ago, a was dragging my flabby self around McCabe c/o Hambone.  Today, 19 PAX celebrated a “2” themed Q.

PAX:  PA, T-cell, Hi-Viz, Pumpkin Spice, Right Said, Duplex, Hambone, Harvey Updyke, Crablegs, Firefox, Toothless, Bareback, Cub Cadet, Money Snake, Reveille, Cunning Linguist, Black Lung, Miss Cleo (FNG), Vector (QIC)

Conditions:   First sub-freezing Q of the season brought out more layers but not less enthusiasm and mumblechatter

Warm-o-rama:   LBAC x 22, Reverse LBAC x 22, Seal claps x 22, Imperial Walkers x 22, Willy Mayes Hayes x 22, Good Mornin’s x 2 (much to T-cell’s displeasure), SSH x 22,

To celebrate YHC 2nd F3 Birthday, a playlist, inspired by Cunning Linguist’s suggestion for a One-Hit Wonders playlist, was born: Two-Hit Wonders (only had 2 songs that hit the Top 40 ever)

Playlist:

Golden Earring:  Twilight Zone and Radar Love
Jesus Jones: Right Here, Right Now and Real, Real Real*
a-ha:  Take On Me and The Sun Always Shines on TV
Tone Loc: Wild Thing and Funky Cold Medina

*Technically, PA was correct, as this song made Top 30 on the Top Alternative Chart but not the Hot 100.  The Management regrets the error.

Round 1:
Mosey to Upper Parking Lot for “22s” — Like 11s x 2.  Jump squats on one end, merkins on the other (2 and 20, 4 and 18, 6 and 15, etc.)

Round 2:
Mosey to Rec Center:  DIDs x 22 for 2 sets

Round 3: 
Catch-22:  Partner up.  Partner 1 sprints up hill while partner 2 tries to complete 22 of assigned exercise (squats, then manmakers, then lunges).  Reverse with partner 2 sprinting each set.

Round 4:
Ring of Fire Merkins with those PAX who did <10 doing and extra 10 at the end.  Them Mary with 22 reps of Flutter Kicks, Flutter Kicks (again), LBCs, American Hammers, and Crunchy Happy Frogs.

COT:   As I told the PAX, 2 years ago I came to Bomber c/o Ebola because I wanted to be in better shape, not realizing how much of a Sad Clown I was and how much I needed F3 and the HIM of F3 Nashville.  While there are still days where I wonder why I am out there (esp. as the “elder statesman”) and if I am just a poser hanging with the younger dudes, I am so thankful for everyone’s support and friendship.  Even little mentions, like a comment in a Backblast by PA about me improving, meant so much to keep me going.  This has been one of the best decision of my life, truly, and I thank everyone for that.  Iron truly sharpens iron.  So remember that even small remarks of encouragement can be so meaningful.  Look for the Sad Clowns among us and encourage them, get them out.

  • Welcome FNG Miss Cleo — hope to see you back out!
  • Prayers for Bad Boy and upcoming surgery and for a colleague at Vandy who died suddenly this week.
  • See Slack for PA’s “Knowvember” Challenge
  • First Friday Lunch now at Double Dogs today at noon (already happened, I know, but block your calendar for next month!)
  • Reveille is planning an Old-Fashioned Gentleman’s Dinner Jan 16th at Jimmy Kelly’s — see Slack for deets and HC by December 1.
  • Need a Bomber Q for next Friday – let me know if interested

SYITG,

Vector

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Westeros 10-21-2019: Spooky Things Afoot

13 HIM emerged into the gloom for a frighteningly spooky workout.

PAX:  Vector (QIC), Hi-Viz, Harvey Updyke, Cub Cadet, Crablegs, Drago, Bicentennial Man, Siri, Blue Mule, Porcelain, BnB, Reveille, DFrost [T-cell had HC’d but it appears the zombies ate his brains before he could make it safely to Westeros].

Conditions:   65ish degrees, light  breeze,  creepy cloud cover  . . . so basically, perfect.

Disclaimer given. Mosey to back of school for the

Warm-o-rama:  

Pumpkin Pickers x 14
Give You the Willie(s) Mays Hayes x 12
Ghoul Mornings x 12
Frankenstein Walkers x 12
Little Baby Scarecrow Arm Circles x 12
Reverse LBSAC x 12

Mosey to front of school for the

First Round: Thriller

On Saturday, Cunning Linguist [who also must have been eaten by zombies this morning] told me about Blue Mule’s Halloween Q last year.  I stole this in honor of the blue one himself (because what’s more spooky than a blue-colored horse?):

As Thriller plays, the PAX do squats.  Each time the word “thriller” or a spooky sound occurs, they do 1 burpee.  Reminded the PAX that the song goes for about 6 minutes . . .

Second Round:  Trick or Treat

Mosey to playground. The PAX took turns picking an exercise from one pumpkin and the # of reps from the other for rapid fire exercises.  Some highlights included 36 burpees, 75 overhead presses, and 20 pull-ups.  Last few sets multiplied x 3 for a bit more of a trick.

Playlist:  

Thriller – Michael Jackson
Heads Will Roll _ The Yeah, Yeah, Yeahs
Somebody’s Watching Me – Rockwell
Superstition – Stevie Wonder
Ghostbusters – Ray Parker Jr.
Psycho Killer – Talking Heads
Dead Man’s Party – Oingo Boingo
Zombie – Cranberries

[For completeness, the rest of the playlist that we did not get to]

Twilight Zone – Golden Earring [PS: A  teaser for my Bomber Q next Friday]
Bad Moon Rising – CCR
(Don’t Fear)The Reaper – Blue Oyster Cult

Third Round:  B-O-Os

20 Big Boy Sit Ups
15 Overhead Squats
15 Overhead Claps

Fourth Round:  Zombie Walk

Traverse the large field by lunge walking in a Zombie Walk (because after a while, you look like lumbering zombies across the field).  Bonus spooky points to Crablegs for his arm flailing.  Several PAX added zombie groans, but unclear if those were intentional or a result of the workout . . .

COT:

  • Libeery on the 29th – check Slack for details
  • Thankful that Stella (Porcelain 2.0) gets her shots today — get vaccinated, kids (especially the flu shot! Take that Jenny McCarthy!)

Thanks as always for coming out and supporting YHC – I always worry that I won’t push the PAX enough, but it seemed folks were pretty sweaty and breathing hard throughout (I know I was).  Plus I think folks had fun.  Was an honor as always to lead you men this morning.

SYITG,
Vector

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Bomber 9-14-2019: River Dawg’s NFL Combine

19 HIM arrived at Bomber to start the day with River Dawg’s NFL Combine.

PAX:  Pumpkin Spice, Dinty Moore, Princess Aurora, Bareback, Cootie, Trapper Keeper, Pop-a-lock, Vector, Hi-Viz, Studio 42, Lunch Lady, Cub Cadet, Right Said, Crawl Space, Toothless, Bad Boy, Harvey Updyke, T-Cell, River Dawg

Warm Up/Disclaimer

–          15 lil baby arm circles (FWD, BKWRD)

–          10 Side lunges each way OYO

–          15 Pushups in Cadence

–          25 Sit-ups OYO

–          30 Seconds freestyle stretch (get whatcha need)

Mosey to Station 1

Yellow Hurdle Footwork Drill: Repeat rep if a hurdle is displaced (max of 2 repeat per set)

–          1 foot in each X2

–          2 feet in each X2

–          Side Shuffle Step-Over X2

–          Side shuffle weave X2

–          Vertical weave X2

–          Double leg hops X2

–          Single leg hops X2

Station 2

30 yard hill speed work

–          High Knee 15 yds. Sprint 15 yds. X2

–          Side shuffle 15 yds. Sprint 15 yds. X2

–          Bound 15 yds. Sprint 15 yds. X2

Core

Each PAX chooses an exercise for up to 5 reps…I have NO clue how we got through everyone, but S/O to the boys because we were MOVING down the line on that.

(Notably we had one set of 3 “reverse burpees?” I don’t know what kind of kale salad eating, beanie in July wearing, cross-fit competing crap that was, but for the first time in a long time I learned a new exercise today.)

COT/Prayer Requests:

  • Praise for Alysia’s CAT Scan coming back clear!
  • See everyone tomorrow morning – 0600 @ Stonewall for 5th Anniversary Celebration!

River Dawg

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Bomber 8-2-2019: I Want My MTV

Last year, one of my early Qs focused on a moment in popular music history, the Death of Disco.  Supported by a disco-themed playlist that revealed T-cell’s hidden love of the genre, it seemed to be enjoyed by the PAX.  So today, “Lessons in Popular Music, Volume 2” was unleashed on 14 HIM as they braved the mildly moist yet perfect gloom to get better.

PAX:  Vector (QIC), Hi-Viz, Harvey Updyke, Cub Cadet, Crablegs, Pumpkin Spice (as has become the norm this summer, Chippendale right out the gate), River Dawg, Toothless, Firefox, Dewey, T-cell, Crawlspace, Porcelain, Duplex.

Conditions:   Moist with a slice of early 80s cheese.

F3 Mission stated. Disclaimer given. Mosey to cul-de-sac for the

Warm-o-rama:  LBAC x 15, Seal Claps x 12, RLBAC x 15, WMH x 12, Good Mornings x 10, SSH x 15.

Mosey to Parking Lot to start the lesson:

August 1, 1981, MTV launched.  Before that time, music videos were not seen on TV.  As was the format, every hour on the hour, a short clip of the moon landing with an edited MTV flag was played along with the MTV theme song:

Round 1:  

As the theme song played, all PAX not born when MTV launched had to buy-in with 5 burpees (noted by some as the “old man’s revenge”).

Round 2:

As Hi-Viz correctly noted, the first video ever played on MTV was the appropriately named “Video Killed the Radio Star” by the Buggles.  To honor that song, the PAX performed squats as it played (all 3:21 of the radio edit — could have been longer, boys, but I am nice). When the title words were sung, drop to a burpee.

ROUND 2:

“I Want My MTV” — once MTV launched, many cable providers didn’t include it.  So the network launched ads with famous rock stars screaming “I want my MTV!”

PAX counted off 1-2.  Partners each got their “MTV” with one performing exercise while other runs around Rec Center:
M:   Mountain Climbers x 200 (each PAX)
T:     Toe Taps x 200
V:     V-ups x 50

Playlist:  Songs from classic music videos, many of which were much bigger hits because of the new music channel: 
Sweet Dreams (Are Made of This) – Eurythmics
Billie Jean – Michael Jackson
Hungry Like the Wolf – Duran Duran
I Ran – A Flock of Seagulls
The Safety Dance – Men Without Hats
Dancing with Myself – Billy Idol
Sledgehammer – Peter Gabriel [Fun Fact: Most Played Video in MTV History]

Take On Me – a-ha

Round 3:  
M:   Monkey Humpers x 200 [modified to 150 as Q realized he was insane]
T:     The Merkin x 100
V:     Vertical Pull-Ups x 50

Mosey to Start.

 Mary:   Cobra x 20, Flutter Kicks x 15, Hello Dolly x 15, LBC x 20.

COT:

  • Prayers for our injured and recovering PAX (Boone’s Farm, Lunch Lady, TK, Bad Boy) and friends with illness.
  • F3 Nashville 5th Year Anniversary Convergence:  9/14/2019 — Make plans to be there — goal is 100 PAX

Was an honor as always to lead you men this morning.  Next Up, Lessons in Popular Music, Vol 3 – ? Grunge, ? Early Hip Hop, ? Cringeworthy Rap Songs (a la Vanilla Ice).  You’ll have to wait and see . . . 

SYITG,
Vector

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Westeros 7-15-2019: Working Off the B-O-U-R-B-O-N

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