The Third Core Principle

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The Third Core Principle

QIC: Starfish

Date: 3/09/2024

PAX: Frostbite, Burlap, Boomerang, Green Acres (WD), The Pony Express, BAM, Superfly, Wobegon, D-Day, Parkay (WB), Starfish (QIC)

All week, the weather forecast for Saturday was not lookin’ good.  Unfortuately, YHC HCd to Q when @Undertow asked, not having looked at the weather forecast.  Oh well.  That’s why we here in F3 have core principles.  And the third core principle would test YHC and all others who posted.  YHC was also coming off 6 straight days of posting so had to come up with something special for lucky 7th in a row.  It went something like this:

Warm-O-Rama

  • SSH x20 IC
  • IW x15 IC
  • Abe Vigoda x10 IC
  • Whirly’s Got The Clap x10 IC
  • Hillbillies x15 IC
  • Copperhead Merkins x15 IC, hold it
  • Peter Parkers x10 IC, hold it
  • Parker Peters x10 IC
  • Arm Swirly Things, Forward x10 IC, hold it
  • Arm Swirly Things, Reverse x12 IC, hold it
  • Overhead Claps x14 IC, hold it
  • Seal Claps x16 IC
  • Mosey over past flagpole to parking lot “narrow track”

The Thang, Part 1:  Supercollider aka Singin’ In The Rain

Partner up.  Pax 1 runs in clockwise direction.  Pax 2 runs in counterclockwise direction.  Upon first meet up, each partner performs 5 Partner Derkins.  Resume running in same direction.  Upon second meet up, each partner performs 5 Power Merkins (guy on the bottom does the merkin).  Resume running in same direction.  Upon third meet up, partners perform 10 booyah merkins.  Resume running in opposite direction.  Upon fourth meet up, each partner performs 5 Partner Derkins.  Resume running in same direction.  Upon fifth meet up, each partner performs 5 Power Merkins.  Resume running in same direction.  Upon sixth meet up, partners perform 10 booyah merkins.  Gather and collect pax under the Speas front entrance awning.  Plank for the six.

The Thang, Part 2:  Three Man Grinder Fest

Pair up in threes.  Partner A stays under awning and does called ab exercise.  Partners B and C run to the end of the bus stop.  Partner B stays and does called leg exercise.  Partner C returns to awning and relieves Partner A.  So forth and so on.  Exercise rounds included:

  • LBCs and Sumo Squats
  • Low Dolly and Alternating Lunges
  • Low Flutter and Alternating Side Lunges
  • Penguin Crunches and Reverse Lunges
  • Freddie Mercury and Monkey Humpers
  • Dying Cockroaches and Calf Raises
  • SSH and Toy Soldiers
  • WWII and Apollo Ono

The Thang, Part 3:  Kevorkian

Partner Up.  Pax A stays under awning and does AMRAP called exercise.  Pax B runs to close end of bus stop and back and then relieves Pax A.  Pax A runs to close end of bus stop and back and then relieves Pax B.  Rinse and repeat but run 2nd round to cone in the middle of the bus stop.  Rinse and repeat but run 3rd round to far end of the bus stop.  Exercises included:

  • Wide Merkins
  • Box Cutters
  • A couple other rounds that YHC cannot now remember

Plank-O-Rama for the last minute where we were joined by 4 lollygaggers from #ImpossibleSituation (@Spicoli, @DrToot, @Drip, @CherryPie)

COT/BOM:  YHC took us out

FIN.

NMM

YHC’s watch promised that the rain would stop at 7am.  It lied.  Pretty steady rain and breeze the entire hour.  YHC did show some compassion to the pax as the Three Man Grinder Fest was originally scheduled to be held on the driveway between the school and the baseball field and Kevorkian was to be held out on the tennis courts.  Made it slightly more enjoyable.

@Frostbite ran a sadclown EC run beforehand.  He’s officially a runner now.

@GreenAcres and @D-Day MIMOd (mosey in mosey out).  @D-Day looked a bit like a minion in his high visibility yellow garb.

@ThePonyExpress had multiple layers on and some gloves that were good for sticking his finger up his @$$.  He also awarded @Boomerang some of the doo-doo brown duck tape for being the best pax this morning.

@Wobegon kept giving @Frostbite #NantanTips.

@Burlap was a most excellent partner during the #Supercollider.  We somehow managed to meet up under the awning every time we could.  #OldAndWise

@Parkay was home from school and joined in even under these weather conditions and stole the #WarBaby title from @Frostbite.

@Superfly had to #ModifyAsNecessary during the #Supercollider due to a nagging shoulder injury.  YHC did try to pivot to more leg and ab work during the rest of the workout.

We got in 2.44 miles on the Garmin, unless you believe @BAM’s watch which had us over 2.5 miles.  YHC’s original plan was to try to get us to 3 miles but the rain put a damper on those plans.

The playlist was made up of “Then and Now” hits from some of our favorite bands.  Here’s the playlist:  https://open.spotify.com/playlist/5aQlmvnU29QR2NnQ2m16o4?si=034d0063b447461d

  • Creep (Radiohead)
  • Wall Of Eyes (The Smile)
  • Love Me Do (The Beatles)
  • Now And Then (The Beatles)
  • My Hero (Foo Fighters)
  • Rescued (Foo Fighters)
  • Song 2 (Blur)
  • The Narcissist (Blur)
  • Paint It Black (The Rolling Stones)
  • Mess It Up (The Rolling Stones)
  • Gloria (U2)
  • Atomic City (U2)
  • Even Flow (Pearl Jam)
  • Dark Matter (Pearl Jam)
  • Timebomb (Old 97s)
  • Where The Road Goes (Old 97s)
  • Hard To Handle (The Black Crowes)
  • Wanting and Waiting (The Black Crowes)
  • Bullet With Butterfly Wings (The Smashing Pumpkins)
  • Beguied (The Smashing Pumpkins)

Thanks for the privilege of leading this morning.  YHC appreciates you all.

Your friend,

Starfish

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