B.O.M.B.S. for Breakfast

16 HIMs made the right decision and escaped the Fartsack this morning to make themselves better.

VQIC: Cunning Linguist

PAX: Blue Mule, Studio 42, Porcelain, Ride Along, Hi-Viz, En Fuego, Vector, Lunch Lady, Preacher Man, Pumpkin Spice, Crablegs, Crawlspace, Right Said, Harvey Updyke, and Macaroni from F3Franklin

THE THANG:

YHC gave a one-minute warning followed by a rather verbose disclaimer (during which mumblechatter was overheard surrounding the Weinke on my left arm), then we moseyed along the outside of Bomber and uphill (where YHC got  “turned around”) to the area euphemistically known as the “Bump” for Warmarama.

Warmarama consisted of:
SSH x 15
WMH x 12
LBAC x 12
rLBAC x 12
4-Count Squats x 12

YHC had PAX count off 1s and 2s, and strongly encouraged them to remember their neighbor.

Mosey to Park Smart sign near entrance of Bomber.

Main event was B.O.M.B.S. with 1s running to and looping around traffic circle outside Bomber while 2s started on:

Burpees x 50
Overhead Claps x 100
Merkins (called an audible) x100
Big Boy Situps x 200
Squats x 250

When 1s tagged in, they took note of 2s progress with Burpees and counted from there. Wash, rinse, repeat until Squats are complete.

Mosey back to main parking lot area for 3MOM:

Freddie Mercury x 12
Boxcutters x 12
Flutter Kicks x 12
American Hammers x 12
LBC x 12

Circle up and perform Countarama, Namearama, Sixth Man, and CoT. Highlighted Macaroni for putting YHC in the EH less than two months ago.

BULLHORN:

Lessons learned were a-plenty this go ‘round, but I cannot say enough positive things about the group of HIMs I have the opportunity to share 45 minutes with on the Big Ball every morning. I am humbled by the outpouring of support given to YHC, both today and up to now, and I look forward to my next Q.

They say you never forget your first, right?

MOLESKINE:

• Let’s keep adding our names to the Q calendar. Cold weather is no excuse to avoid taking the DRP.
• Speaking of cold weather, props to Porcelain and Bagger Vance for sharing a link in the Slack channel for where we can procure additional gear and learn how to layer effectively.
• Post-workout coffeeteria discussion revolved around the planning of a HDHH in the near future. Be on the lookout for details very soon.

Bomber – 11.09.18 – “Gloomiest of Glooms”

17 HIM were keen to take the DRP on this Friendly Friday despite the rather unfriendly temps and pouring rain. YHC was proud to see so many on a day that would keep most in the fartsack.

QIC: Princess Aurora

PAX: Harvey Updyke, Cunning Linguist, Preacherman, Lunch Lady, Crablegs, Shadow, Frequency (Kotters), T-Cell, Blue Mule, Homeboy (WL-Cherokee), Porcelain, Ride Along, Tiny Dancer, Hi-Viz, Hot Mic (FNG), Pumpkin Spice

THE THANG:

After a thorough disclaimer and introduction to F3, we took a quick mosey around the upper lot and up the big drive, splashing in the puddles along the way. COP, all IC:

  • SSH x 20
  • Merkins x 10
  • SnL Squats x 10
  • LBAC F x 10 (15 ct hold)
  • OH Claps x 10 (10 ct hold)
  • Air Press x 10 (5 ct hold)
  • LBAC R x 10

Back down to the end of the lower lot for the main event, a three exercise ladder with some Bernie Sanders thrown in. Exercise in (  ) for those who’ve done F3 longer than

  • Merkins x 15
  • Bernie Sanders to first median
  • Lunges x 15 e/s
  • Bernie Sanders to second median
  • Imperial Walkers x 15 e/s
  • Spring back to start

RnR with 14, then 13, on down to 5 for time’s sake. Plank progression to wait for six.

Head over to the wall for

  • Dips x 20
  • Irkins x 15
  • Slow MCs x 10
  • MCs x 10
  • Rear Leg Raise x 15″ followed by 10 Reps (R/L)

3MOM

  • Flutter Kicks and Long Slow FKs until Q calls time

COT/BOM

MOLESKINE:

Said it already, but it’s days like this when you see the Magnet that is the 1st F. You’d be hard-pressed to find many who would so willingly get out in these conditions, and I’m grateful for all who did, especially my 22-year-old coworker, Chase now known as Hot Mic!

BULLHORN:

  • YHC on Stonewall Q tomorrow with something fun planned. Don’t miss out!
  • Remember our Veterans this Veterans Day
  • TWO VQ’s on tap for next week with Pumpkin Spice sharing a Q with Brother-At-Law at Titan and Cunning Linguist taking the reins at Bomber
  • Reveille is our 12th Man this month. Check the Slack for his leadership thoughts.
  • Umbrella has it for December, and he’s invited us all to an event at Richland Country Club on Dec 7. Check Slack for that, too.
  • Go Tigers.

PA out.

 

Bomber 11.2.2018: Reflections on Time

22 HIM came out into the gloom to reflect on time

PAX:  PA, Bad Boy, T-cell, Hi-Viz, Lunch Lady, Pumpkin Spice, Crawl Space, Right Said, En fuego, Duplex, Shadow, Ride Along (FNG), Hambone, Harvey Updyke, Crablegs, Bicentennial Man, Porcelain, Silver Medal, ABC, TK, Firefox, Vector (QIC)

Conditions:   Cool but comfortable, especially as many HIM debuted their new F3 wardrobe swag

Warm-o-rama:  Willy Mayes Hayes x 12, Good Mornin’s x 12, LBAC x 12, Seal claps x 12, Reverse LBAC x 12

Flashback:  November 3, 2017 – YHC arrived at Bomber with Ebola, unsure of what was about to happen.  Hambone on Q, several thoughts flashed across my brain about 4 minutes in as we bear crawled up the street next to Edley’s (1. “This is odd,” 2. “Holy crap, I’m out of shape,” and 3. “Don’t barf. Don’t barf. Don’t barf.”)

In the year that’s followed, I’ve gotten stronger, embraced the odd, and have not barfed.   More importantly, I’ve grown as a HIM and leader thanks to all of you.  So today, as I reflected on the passage of time, I decided we all should do the same.  Time is fleeting, often wasted, and finite.  We must use the time we have to better ourselves as leaders, men, husbands, partners, brothers, sons, uncles, etc.

Playlist:

It’s Time – Imagine Dragons (2012)

Days Go By – Dirty Vegas (2002)

Only Time Will Tell – Asia (1982)

4 Minutes – JT/Madonna (2008)

Time Has Come Today – Chambers Brothers (1967)

Too Much Time on My Hands – Styx (1981)

Closing Time – Semisonic (1998)

Clocks – Coldplay (2002)

Mosey to Rec Center Cul-de-sac. Clock shaped, it served well as our first exercise AO.  Partner up to race the clock:

#1:   On even numbers of the clock face, jump squats (12 reps, 10, 8 . . .) around the clock. Odd numbers, merkins.  Once group moves to 11, next group starts at 12.  PAX performed SSH (as seconds ticking away) until their turn to race.  Plank action when finished.

#2:  Evens: Squats.  Odds: Plank Jacks

Mosey to Hill for 7s (like the days of the week).  Lt. Dans at bottom, burpees at top.  On 3rd time up the hill (representing Wednesday, which of course is “HUMP DAY!” run down to other side of the hill and back, stop to perform the Bad Boy Honorary Lt. Dan Burpee x 4.

Mosey to Wall:  DID x 15 for 2 sets.  3rd set x 10 with focus on partner’s form.

Mary:  Circle up (like a clock) – PAX choice around the clock:  Flutter kicks, Hello Dollys, WW1s, Crunchy Happy T-cells . . . I mean Frogs, Ankle Taps, J-Los, Freddy Mercurys, Russian Twists

COT:   Welcome FNG Ride Along (a.k.a. Chris)!!  6th Man: Porcelain.  Congrats to Bad Boy and M for the gender reveal (It’s a girl!).

Thanks to all HIM for the past year.  I have truly grown in ways I had not planned or anticipated.  Value the time you have with your loved ones, and continue to strive each day to be better than the day before.

SYITG,

Vector

Bomber 10192018 | Focus: Form

CONDITIONS: Brisk. Winter is coming.

PAX: T-Cell, Dewey, Duplex, Porcelain, Shadow (FNG), Princess Aurora, Minnow Tank (FNG), Crawlspace, Crablegs, Cunning Linguist, Vector, Bad Boy, Trapper Keeper, En Fuego, Reveille, ABC

QIC: Hi-Viz

Mosey to upper parking lot. Today’s focus: Slow it down. Focus on form. Today’s about quality of movement, not quantity.

WOR: SSH IC X 20, Squats (Slow-N-Low) X 20 IC, 6-Count Burpees X 10 IC, LBAC X 10 IC, Beetle Baileys X 10 IC, Reverse LBAC X 10 IC

Count off 1s and 2s. Lose count somehow. Re-do count off.

THANG: Mosey to the end of the parking lot. 1s and 2s line up at different spots. Bear crawl zig-zag down the parking lot, forward, side, forward, side. Those waiting to go (and those who ended before others) knocked out some Lieutenant Dans.

6-Count Burpees X 10 IC

Mosey to the parking lot.

1s and 2s line up for relay, up the hill and back. Runner calls the exercise for those on his team.

6-Count Burpees X 10 IC

Rinse and repeat the relay, except runner calls the exercise for the other team.

6-Count Burpees X 10 IC

Grab some wall. Slow-N-Low DIDs X 10 IC.

6-Count Burpees X 10 IC

MARY: LBCs X 20 IC, Plank (~2:00).

Done.

NMM: T-Claps all around. Lots of hard work this morning. I’ve been wanting to Q a workout like this for a while, focusing on slowing things down to make sure all of us are doing things correctly, not just sort of doing them.

YHC has been thinking a lot about shortcuts lately. I challenged the group in this morning’s COT — and I’ll take the opportunity to challenge all of us — to look for the ways we’ve gotten into the habit of choosing shortcuts instead of choosing the more difficult or more costly way to correctly do things. It might be when you post. It might be at work. It might be at home.

Thanks for the opportunity to lead today. And thanks for challenging me to get better at our AOs and throughout my life.

BH: Check out the #Leadership channel on Slack for the 12th Man effort we’re launching. Hit up T-Cell if you’re interested in being a HIM who helps out.

#PickneyPain next Friday. Crawlspace and Right Said have been ‘voluntold’ to take the Q. Sure to be a good one.

 

Bomber – 10.12.18 – “Nippy Out Here”

19 PAX posted on a wonderfully brisk morning for the 6th edition of Friendly Friday at Bomber.

QIC: Princess Aurora

PAX: Hi-Viz, Firefox, Lunch Lady, Trapper Keeper, Wahlburger (FNG), Dutch Oven, Duplex, Pop-A-Lock, Cobra Kai (FNG), Bad Boy, Crablegs, Cunning Linguist, Studio 42, Harvey Updyke, Porcelain, Blue Mule, Bicentennial Man

THE THANG:

After a perfectly articulated disclaimer, we stepped off for a medium mosey out of the main drive, up Sloan, and over to “the Nip” for a COP:

  • SSH x 13
  • SnL Squats x 13
  • WMH x 13
  • LBAC F x 13 – 10 ct hold
  • LBAC R x 13 – 10 ct hold
  • Overhead Claps x 13 – 10 ct hold
  • Air Presses x 13
  • Merkins x 13

Count off 1s and 2s and mosey over to the upper lot where YHC has laid out cones for some team suicides. Starting in single file line, P1 runs to first cone and back to the back of the line. Each successive man runs to the first cone and back until all have gone at which point P1 runs to the second cone. Continue until everybody has run to the last cone and back. Between each round, teams performed the following exercises while they waited.

  • SSH
  • Squats
  • Lunges
  • Jump Squats
  • SSH

Mosey on down to the stone benches in front of Neighbors and pair up for some Bell Cow action. In pairs foursomes, call out an exercise for the rest of the PAX and then Indian run to the roundabout, bear crawl around, and return. Exercises, in no particular order, included:

  • Flutter Kicks
  • Mountain Climbers
  • Carolina Dry Docks
  • SSH

Took the PAX to the playground to knock out a set of max pull-ups whilst the non-pullers planked, and then headed back to parking lot for…

4MOM

  • Dixie Stampede
  • Bridge Sit-Ups
  • LBCs

COT/BOM

MOLESKINE:

Welcome to our FNG’s Eric and Luke, now known as Wahlburger and Cobra Kai. Both were up to the tasks before them, and I have no doubt they are ready for some less “friendly” workouts. Tclaps to Dutch Oven and Pop-A-Lock for getting them out here.

BULLHORN:

  • Prayers for all of those affected by Hurricane Michael
  • Praises for Bad Boy’s M entering her 18th week of pregnancy.
  • Bomber is still very alive, and we are exploring the possibility of a West Park AO
  • Chattanooga Training Day led by YHC was a success with many an FNG and even more muscle failure. Glad to have been a part.
  • Even on a bye week, go Tigers.

PA out.

Bombs on The Hill

14 pax broke a sweat at Titan this morning, in the gloom that with each passing day lingers just a bit more. Hambone and Porcelain got Centennial ready for us with a two mile run before the main event.

Pax: T-Cell, Huggie, DaVinci, Hi-Viz, Keep the Change, Softwood, Hambone, BnB, Bicentennial Man, Porcelain, Right Said, Tiny Dancer, Crab Legs, Harvey Updyke (QIC)

Warm-O-Rama:

Disclaimer followed by a mosey to the southern end of the main field, where the pax circled up for some limbering. Got things started with:

  • SSH x 25
  • WMH x 20
  • LBAC x 20
  • Reverse LBAC x 20
  • Good Mornings x 10

Thang:

At the request of DaVinci, the pax ramped up the intensity level with an Indian Run that took us counterclockwise around the lake, ending at The Hill west of the Parthenon. Distance: 0.7 miles.

At the base of The Hill, we regrouped for an explanation of the next ~23 minutes. The pax partnered up, and did B.O.M.B.S. (a distant cousin of Dora) on The Hill. One partner stayed at the base and worked on the reps while the other partner ran up and back down The Hill. Partners worked together to cumulatively perform:

  • Burpees x 50
  • Overhead Press x 100
  • Merkins x 150
  • Big Boy Sit-Ups x 200
  • Squats x 250

Per MapMyRun, The Hill appears to be exactly 0.1 miles round trip, so depending on how many times each pair swapped out, everyone ran another 1.0-1.2 miles up and down the hill in addition to their share of the above reps.

Back to the sidewalk near the JT statue for…

Mary:

Pax lined up on their sixes and starting at the southern end, called out an exercise and counted us off for 15 reps each. Worked our way up the line, skipping every other pax in the exercise choice. Choices included (might be missing one):

  • LBCs
  • Flutter kicks
  • Freddie Mercuries
  • Box cutters
  • Big boy sit-ups
  • J-Los

CoT:

  • First Friday lunch this Friday, 11:30am at The Cookery
  • Grow School coming up in September, more details coming soon
  • Prayers for Tiny Dancer’s colleagues Ben & Jeff, who are recovering from injury and dealing with the loss of a loved one.

Five for coffee and CFB @ Three Bros.

Honor to lead you men this morning, thanks for kicking off your Wednesday with me.

No trees were harmed in the making of this workout.

The Bomber Roller Coaster

Weather: It’s Always Sunny in Sylvan Park

Q: T-Cell

Pax:  Princess Aurora, Dewey, Lemon, Hambone, Bicentennial Man, Vector, Harvy Updyke, Studio 42, Porcelain, High Viz, Firefox, Lunch Lady, Rocket League, Barthelona, Reveille, Keep the Change, DaVinci, Trapper Keeper, Crab Legs, Huggy, Clark Stint (FNG), Vinyl Signs (FNG), Rainmaker, (FNG)

24 rolled up, including a clown car of FNG’s from recent FNG DaVinci for a T-Cell special that apparently had Hambone feeling semi-erect for the last 24 hours.

Mosey around the hood just to get some Sylvan Park flavor and back up to the top parking lot. Warmorama of 20 SSH, 15 Imperial Walkers, 10 Willie Mays Hays, 10 Squats, 10 Merkins, 20 Mountain Climbers, and finish with some Bat Wings.

Mosey down to the bottom of the hill to board the roller coaster. Here was the deal, run up to the top of the hill, perform 1 burpee, run down other side to the gate, reverse run back up the hill, perform 2 burpees, run down to the start. This continued until you did 8 burpees. Porcelain remarked that this felt like a roller coaster since you went up slowly then put your hands up at top before coming back down. Alas, we now have the Bomber Roller Coaster.

On to the parking lot for relay races. Each time squared off in a sprint against a member of the other team whilst the pax did squats and SSH. Had a marquee start with PA and Dewey leading us off.  Dewey however pulled a hammy on the way back. The 2’s took the competition.

Finished with some Mary, which turned into a impromptu “Plank Up Comedy Show”. Lots of good jokes. None of them repeatable.

Wrapped with COT and the naming of the new guys.

Keep Lunch Lady in your prayers as he’s got a challenging year ahead at his job. Praying things get better with his boss and his blood pressure (those two are related)

Praises for Reveille’s father being back on US soil. Grateful for his service.

Had 10 for coffeteria.

Thank you men. It’s an honor to lead you.

Birthday @ Bomber: Third Saturday in October Edition

PAX:

Keep the Change, Blue Mule, Hambone, Firefox, Frequency, Crab Legs, Right Said, Lunch Lady, Hi-Viz, Trapper Keeper, The Baptist, Reveille, En Fuego, Tiny Dancer, Dewey Decimal (FNG), Porcelain, Bad Boy, Vector, Lemon, Crawl Space

CO-QIC:

T-Cell and YHC Harvey Updyke (VQ)

22 (including 1 FNG) gathered together in the early dawn, commenting on the beautiful cool morning; by some unexplainable mystery of nature, the temperature seemed to rise by 15-20 degrees over the course of just a few minutes…

Co-QICs T-Cell and Harvey Updyke educated the pax on the history of the University of Tennessee and University of Alabama football programs, two of the most storied and successful SEC schools in history. T-Cell got things started with the disclaimer and led the first 15-20 minutes.

WARM-O-RAMA:

  • Mosey to the small parking lot near the McCabe roundabout on the golf course side
  • SSH x25
  • WMH x20
  • Merkins x10

THANG, PART 1:

Mosey down the greenway past the driving range, 3-4 minutes or so to a fairway with a hill. T-Cell proceeded to commemorate the “Voice of the Vols”, Tennessee sportscasting great John Ward, one month to the day since  his passing. Ward was widely known for his trademark touchdown call “GIVE…HIM…SIX!” As such, we honored his memory with Sixes: 1 Merkin at the bottom, run up the hill, 5 Jump Squats at the top, back down the hill – each round, adding one Merkin and removing one Jump Squat from the count until we fully inverted to 5 & 1.

T-Cell brought the tunes along, blasting Rocky Top at the bottom of the hill. Counterintuitively, the pax were noticeably faster running up the hill away from the music than they were running back down. T-Cell also reminded the pax that the goal line at the bottom of the hill was the speaker; some mumble chatter may have arisen about purposely stopping a little shy, as this was the UT portion of the workout, after all.

THANG, PART 2:

T-Cell turned over the ball (hehe) to Harvey Updyke to take the pax home. Wise decision, as you never want to count on UT in the second half. YHC led the pax in a mosey back to McCabe community center, and took them on a quick history lesson: the day was October 21, 2006, and YHC was a freshman at the fine University of Alabama. Head Coach Mike Shula was in his final season at Bama, and unfortunately the Tide could not get it done against Phil Fulmer’s Vols in Knoxville. Fortunately, this was one of the final straws that led to Coach Shula’s dismissal, and as most of us know, his replacement turned out aight. So aight, in fact, that that sad day was the last time that UT downed Bama. It’s been 4,290 days since the Vols have found success against the Tide.

As such, we completed a total of 42 Burpees, along with 90 second intervals around an 8-station Ring of Fire, in the following order:

  • 21 Burpee buy-in
  • Ring of Fire, 90 seconds AMRAP at each:
    • Ranger Merkins
    • One-Legged Calf Raises
    • Lt. Dans
    • Low Country Crab
    • Travoltas
    • Imperial Walkers
    • Dips
    • E2Ks
  • 21 Burpee buy-out

MARY:

Back in the parking lot, we celebrated each of Bama’s National Championships with a rep in a pax-determined core exercise – so 17 of each:

  • Freddie Mercuries – YHC
  • Scissor Kicks – Vector
  • Crunchy Frogs – honestly don’t remember who called this one, the pain was too great and my glasses are usually fogged at this point

COT:

Count-O-Rama, Name-O-Rama, and welcomed FNG Carlos Shivers aka Dewey Decimal (he’s a librarian). Great to have you out with us man, be sure to come back! Reminders about TN Can Ruck – meet at Fat Bottom Brewery at 1:45 tomorrow – ruck starts at 2 sharp. Prayers for:

  • TK’s wife’s grandmother Marie is in the ICU, prayers for healing and peace among the family
  • Reveille’s cousin continues her recovery process
  • Reveille’s dad and brother both ship out soon, prayers for safety
  • Right Said’s friend getting the ole’ wisdom teeth yanked. Prayers for no dry sockets but maybe some YouTube-worthy pain med vids

It was an honor to co-Q with T-Cell, take on my VQ, and celebrate my 30th birthday with such excellent men. Thank you for the opportunity.

Friendly Friday the 13th: Boogying Down at Bomber

PAX:  PA (pre-ruck), Hi-Viz (pre-ruck), T-cell, Third Person, Bad Boy, Blue Mule, Hambone, en fuego, TK, Reveille, Lunch Lady, Mighty Stork, Canary, Ebola, The Baptist, Lemon, Crawl Space, Studio 42, Meatloaf (FNG), Frequency (FNG), Harvey Updyke, Firefox, Tiny Dancer, Voucher, Keep the Change, Vector (QIC)

26 (including 2 FNGs) enjoyed a perfect mid-70s (in both temperature and playlist) morning.

Disclaimer

The First F:  Fitness – Warm-o-rama:
WMH x 13
LBAC x 13 (Aside #1 – this was disrupted by mumble chatter pointing out Bad Boy and T-cell’s matching outfits; rumored conversation between the two later in the workout: “Next week, let’s go with an orange motif.”)
Lunch Lady for a 13 count (aside #2, Kotters to Lunch Lady – you were missed!)
Seal Claps x 13
RLBAC x 13
GM x 13

THANG:
Mosey to McCabe Rec Center.  To commemorate Friday the 13th, YHC, noting the very few PAX who were alive in the 1970s (aside #3:  Major Kotters to Mighty Stork’s return and glad to have a pre-1980 HIM with me), decided to use this day of bad luck and horror movies to go back to a murder — July 12, 1979.  Comiskey Park, White Sox vs. Tigers.  A local DJ held a promotion – $1 ticket to a doubleheader if you brought in a disco record.  Between games, they were taken on field (the records, not the fans) and blown up (along with a section of center field), in an event forever known as the “Death of Disco.”  As such, our workout today focused on remembering that horrifying (yet catchy) music of my youth.   Also, as mental strength is as important as physical strength for HIM, the workout was performed to a playlist of disco classics (that I actually may or may not have in my collection):

Staying Alive, Bee Gees
Boogie Wonderland, Earth, Wind and Fire
Heart of Glass, Blondie
That’s the Way (I Like It), KC and the Sunshine Band
I Will Survive, Gloria Gaynor
Le Freak, Chic

Round #1:  Split into 6 groups (F2: Fellowship – as we need others to become true leaders and to push us along the way).  Each group at a station. Rotate when runners return (runners do 13 dips on first set on McCabe benches).  2 Sets.

D:  Derkins
I:  Incline Merkins
S:  SSH
C:  Crunchy Frogs
O:  Over/Under (line up in plank position, jump over your group members and crawl back under)

Round #2:  Mosey to playground, same groups, same concept, 1 set

S:  Squats/Split-squats
U:  pull-Ups
C:  Calf Raises
K:  “Killer” Burpees (whatever version of burpees kills you — for some, even thinking of burpees at this point was a killer)
S:  Swerkins

Round #3:  Mary
PAX choice, 13 reps.  Got 8-9 different exercises in from Flutter kicks x 2, American Hammers, Boxcutters, Newton’s Cradle, etc. etc.  To ease the mental angst from disco, playlist included several non-disco classics from 1979:

London Calling, The Clash
Let’s Go, The Cars

COT – F3: Faith:
Welcomed 2 FNGs, Frequency (who likes to listen to morning radio with one ear at work), and Meatloaf (a transplant back home from ATL).  So great to have new men come out into the gloom and experience F3 — welcome back anytime!  Prayers for Reveille’s cousin (now in rehab) and praises/prayers for Lunch Lady’s new/old job.  Truly was an honor to lead you all this morning as we all push each other to be better men, husbands, partners, fathers, friends.  Was told I get “Most Improved Cadence,” which means my first Q, I must have really biffed it!  And I’m not apologizing for all those disco ear worms that swam throughout your head all day.
SYITG,

Vector

Conn School field trip Senioritis

70ish F and some clouds.  16 for Bomber class field trip to Conn school in Richland Park.  T-claps to our pre-ruckers PA and Hi-viz (am I missing one?).  Q-Porcelain Pax-Princess Aurora, Hi-viz, Right Said, Crab Legs, Vector, Cut Throat, Harvey Updike, Reveille, 3rd Person, Lemon, Bicentennial Man, Firefox, T-cell, Bad Boy, and Pop-a-lock.

Warmarama: 20xSSH, 20xwillie Mayes Hayes (after Q forgot the name), 10xgood mornings.

The thang: Had 12 books still on the ledge after no one raised their hand for sub-6 min mile runners.  Sub-7 minute milers grabbed a large text book.  Sub-8 runners grabbed a medium text book.  Remaining text books grabbed by the rest.  Mosey due north up 48th Ave N to Richland Park.  Speed bump of 5 burpees and alternating shoulder taps over the around 3/4 mile.   At the playground went into a quick setup and explanation of the circuit that would executed one by one starting with the first activity as the timer a run uphill up the Conn school steps and back 1:30 run for most.  Stations were marked with numbered Comic Sans font paper signs and kept in place by the carried books.  Moleskin: comic sans font to celebrate comic sans day.  No kidding, couldn’t find a Star Trek reference for today.  Conn!

Other stations:

Crunchy happy bench frogs

LT Dans

Pull-ups

Curb calf raises

Swerkins

Hanging row

Hanging Knees to chest

Dips

Picnic table exaggerated leg raises

Picnic table Step ups

Burpees

Completed a full round before regrouping with books, grabbing water at the fountain, then racing at own fastest pace back to the rally point at McCabe for Mary.

Mary: Fastest group planked each arm then held 6 inch flutter kick position then roll backs as the six arrived.  Flutter kicks x 20.  Dixie stampede counted off by 2’s then alternating elevated or low hello dollies for 40 with transitions every 10.

COT: Thanks from YHC for you guys keeping me sane through grad school.  I have wicked senioritis.  Avoiding writing my final paper now.  Prayers for Reveille’s cousin that is recovering from being hit by a car.