CONDITIONS: Perfectly warm and humid
WARMUP: SSH x 20, LBAC x 20, Overhead press x 10, Seal claps x 10, RLBAC x 20, WMH x 10, Good Mornins x 10, Imperial Walkers x 20
THE THANG:
7 exercises at the wall — spelling out, you guessed it, “weekend.” 100 reps and then run rec center cul-de-sac between each exercise.
Wall Jumps
Erkins
Elbows – Hands
Knees of the High Variety
Excellent Form Squats
Newton’s Cradle
Dips
Ended with a quick TGIF – 5 each of
Tuck Jumps
Gorilla Humpers
Iron Mikes
Freddy Mercs
THE TUNES:
Working for the Weekend – Loverboy
Friday I’m in Love – The Cure
Last Friday Night (T.G.I.F) – Katy Perry
Saturday Night – Bay City Rollers
Saturday Night’s Alright for Fighting – Elton John
Finally Friday – George Jones
Weekend – Wet Willie
Another Saturday Night – Sam Cooke
Stayin’ Alive – Bee Gees (from Saturday Night Fever, get it?)
Saturday – twenty one pilots
Livin’ It Up (Friday Night) – Bell/James
ANNOUNCEMENTS:
– Three Ring Circus next week at titan atlantis and bomber
COT:
– Words of gratitude given
– Praises for health, family, and prayers for CDC colleagues who faced the shooting of their offices last Friday
MISCELLANY:
– Kudos to hambone who finished the exercises first — his reward? Extra Tuck jumps.
– Kudos to Papa Bear Topps and Steampunk for helping move a Firefox dresser. Rumor was it was filled with board games, and those things can be heavy.
– Kudos to CubCadet who tackled Night Moves last evening and then climbed out of bed to hit Nashville’s most respected AO.
– Welcome to Grifter (Travers), who lives in the Nations and was looking for a workout group to help with accountability and provide a social outlet. He’s traveled the world from Bali to Sri Lanka to India (by motorcycle) and clearly has some interesting and enlightening tales to tell. He also is into cryptocurrency, runs a short-term rental business, and has a 2.1 due soon. Hope to see him back again soon.
Honor leading the PAX who continue to make me stronger and better. SYITG, Vector
CONDITIONS: Nostalgic
WARMUP: t-cell leads in a mosey around the AOQ. There may have been some signs of tears as he recalled the days of princessaurora and Hi-Viz (who??).
THE THANG:
#1: t-cell favorite – parking lot shuffle with escalating exercises of burpees, 2 jump squats, and some merkins. A little bit of mumblechatter about speaker volume and the tawdry subtext of these fine pop tunes.
#2: After being gassed from the shuffle, YHC took over to do DIDs at the startex (another t-cell classic) followed by a partner run around the Rec Center Circle highlighted by more burpees, squats, Iron Mikes, and merkins.
Mary to round it off with my 2.0, Steampunk, brazenly throwing out fingertip merkins as the next exercise. Needless to say, I a) was a proud papa and b) totally modified those buggers.
COT: Words or praise, prayers, and gratitude shared. This was also a celebration of my 2.1’s graduation from St. Cecilia Academy later Friday – she’s her own diva/princess of whom this dad is extremely proud.
Ended with a demand that coffeeteria heads to Dose to keep with the nostalgic spirit as well as the demands of our guest – the way many PAX became salty after that announcement made YHC think t-cell had asked for another round of fingertip merkins. Sheesh . . .
Always great to see F3 Nashville royalty at the Most Respected AO in Nashville. Come back again!
CONDITIONS: Perfectly funky
PLAYLIST:
Play That Funky Music – White Cherry
Get Down On It – Kool & the Gang
Funky town – Lipps Inc.
Low Rider – War
Shining Star – EWF
She’s a Bad Mama Jama – Carl Carlton
Flash Light – Parliament
Super Freak – Rick James (dammit)
Got to Give it Up – Marvin Gaye
Word Up – Cameo
Jungle Boogie – Kool & the Gang
WARMUP:
Mosey around baseball field to rec center and circle up.
THE THANG:
#1: Get Down On It: Side Straddle Hops while this funk classic plays. Every time the words “get down” are uttered, PAX do a jump squat. Reminder as we start that it’s a 5 minute song.
#2: Upper Body: 100 reps of incline merkins, dips, and underdogs. Run around rec center after each exercise.
#3: Legs: 100 reps (each leg = 1/2) of squats, iron mikes, and mountain climbers. Run around rec center after each exercise.
ANNOUNCEMENTS:
– Welcome FNG Waterboy, a UF Gator
– Prayers for Yuri and family
– 9 days left for the leanpaxers
Thanks as always for letting me lead you. The mumblechatter dropped off, so I’m hoping folks got funky while we got funky. Appreciate all of you for pushing me.
SYITG,
Vector
