Pumpkins

Pumpkins

Pumpkins and Whistles!

10/31/18

Q: BAM

Pax: TSA, TPS, Light Brigade, Lace, The Singing Cowboy, Closer, Bluto, BAM

When the site Q sends you a text saying, “I’m not posting to your beatdown cause I don’t think it will be any good, so I’m going to Mayhem,” (paraphrasing) you can either curl up in a ball and rock back and forth or give the 1 finger salute and say, “I’ll show him!”  YHC didn’t really do either of those things; just planned a workout, made pax think we’d be lifting actual pumpkins, and found some fun music.

Since public schools were closed the past two days because of the bad weather, our faithful gate-opener pulled in right at 0525.  To allow for proper parking and gathering, Q decided to go against “The Nation” protocols of ‘start on time, end on time’ and Omaha’d to ‘start 5 minutes late, end 5 minutes late.”  Pax were ok with this plan.

Thanks to a little Amazon Music search the night before, the Q came up with a lovely Halloween related mix that seem to engage all the pax.

Warm0rama

A good mix of all things that will make a pax warm

The Thang

• Pumpkin pullovers x 12 (3 count down, nice and slow)
• Skull crushers x 10 (3 count down)
• Pumpkin press x 12 (you guessed it)

Lung Busters! (again thanks to Goofy for this “wonderful” idea)

• pax have :30 to sprint down and back across parking lot, faster you go, longer you get to recover
• repeat-o x 2

Flora 1-2-3 (Dora’s frozen and cranky cousin)

• YHC will refer you to www.f3nation.com exercise database for full description
• Let’s just say, pax weren’t thankful there was no running for this one

Lung Busters again!

• Pumpkin swings x 15
• Push/press x 10 right and left arm
• Repeat-o

Lung busters!

Mary

• Mutton Crunch
• Leg scissors
• Metronome thingy – #crowdpleaser
• Mt. Climber
• Hip bridge thingy

NMM

• Pax stayed relatively quiet today,  but still had some highlights
• Closer was bummed there weren’t actual pumpkins
• Bluto appreciated the Lung Busters, scratch that, he liked some of the tunes.  In fact, it was revealed he likes sounds in general
• TSA and YHC realized your back muscles might give out before your legs if you have to do 150 goblet squats each. #ouch
• Even with elderly pax in attendance, none could guess the artist behind the classic “Season of the Witch.”  Donovan is said artist, also known for “Mellow Yellow.”
• The Q doesn’t think Light Brigade is familiar with Motorhead, which is probably a good thing.
• Lace looks like he’s having a seizure he does merkins so fast, and he and TSC finished Flora about 30 minutes before anybody else.  Impressive.
• Pax learned when it’s cold, YHC is gassed, and if TSA and TPS are next to each other in the circle during name-o-rama, YHC may have difficulty pronouncing his own name.

Announcements

• Kapow’s 5k on 11/10 – Muddy Creek Greenway, $10, raising $ for Paisley Magnet School’s PE Department.  All are welcome to run and/or donate!
  • https://runsignup.com/Race/NC/WinstonSalem/PaisleyPantherPE5k
• Dec 15 – Brookberry Farm Clubhouse!  Holiday and 5 year F3 Anniversary party!!  Mark your calendars now.

Today’s Playlist

• The Munsters – Theme
• Bad Moon Rising – CCR
• Season of the Witch – Donovan
• The Devil Went Down to Georgia – CDB
• Spiderwebs – No Doubt (made closer happy)
• Frankenstein – The Edgar Winter Group
• Sympathy For the Devil – Motorhead
• Where is My Mind? – Pixies
• People Are Strange – The Doors
• Werewolves of London – Warren Zevon
• Iron Man – Black Sabbath
• Psycho Killer – Talking Heads

Prayers

• Lace heading to Rwanda for medical mission trip!
• To be men of action in the face of violence and hate
• For comfort those grieving in Pittsburgh and for the families of the African-Americans gunned down near Louisville

Thanks for putting up with me!