Music starts at precisely 540 with Enter Sandman to get the PAX pumped to work hard.
27 strong and we are off about 20 seconds early.
Mozy meander through some trails until we get to a good warm up spot.
Warm Up
Merkins x 20 IC
SSH x 15
GM x 10
5 burpees OYO
The Thangs
4 groups-ish for a cluster Indian Run to the pickle
Partner up for laps around the pickle. Lunge walking and mozying in opp directions. Descending partner clap merkins when you meet. 20, 15, 10, 5
Shelter for 100 combined of each exercise. One partner running and the other performing the exercise- derkins, dips, irkins and monkey humpers
Tennis courts for suicides and BTTW with your partner. Flapjack and repeato.
Plank work until time to head back
Slightly better Indian run back to the top parking lot.
Mary
Rosalita x 20
Hammers x 20
Freddie Merc x 20
Diamond Merkins x 10 IC
H.A.N.D – done relatively quietly as instructed
Announcements
Special Vesper 8/15 c/o Hotspot. There will be hills
Aug 31 – DZ convergence to celebrate 5 years of Carpex (or maybe 5.5 or 6)
Prayer Concerns
Banjo’s sister
WKRP’s grandmother
Saban and the 42 year-old mother learning of new pregnancy
McCants and healing from injuries
Swag took us out. Thanks Brother
NMS
If you aren’t on GroupMe, sign back in and check out the McCants Memes. They are at his request and I know that they are good medicine for him.
Did my first Slack Poll this week in order to gauge music interest for this Q. In all reality, unless something dominated, I was going to play 80s rock (ish) stuff. I was surprised to see Justin Timberlake have so much popularity. Googled “best JT songs” and after listening to all his top 10, I was definitely not feeling it for an F3 workout. But did decide I would throw Sexy Back on the playlist. When I saw Swag arrive, promptly deleted it, because I am pretty sure that they drop some F bombs in it. Also did include an 80s funk and country song.
Ma Bell, apologize for not giving better placement to your Bob Seger request of Ramblin, Gamblin Man. I was way behind you in in the Indian Run and did do my best to get closer to your group, but ran out of steam.
It was awesome to see Compound W and Blue & Out again. Both had been recently mentioned as MIA, so kudos to the PAX that got into their ears.
Welcome back to Hot Lips as well.
If you think of any guys who used to be regulars, be sure to reach out and see if you can encourage them to return.
Thanks for all of the encouragement today. I think we had fun and worked our tails off. Always an honor and a pleasure to lead.
The Playlist
Enter Sandman – Metallica (pre-launch mood music)
Ramble On – Zeppelin
Walk this Way – Run DMC featuring Aerosmith (chose this version for a twist)
Burn Rubber on Me – Gap Band (thank you Burt for reminding me of them)
Limelight – Rush
Locomotive Breath – Jethro Tull
Drunk on a Plane – Dierks Bentley
Rock & Roll Band – Boston
Unchained – Van Halen
Paint it Black – Stones
Ramblin Gamblin Man – Seger
Rosalita – Springsteen