My 65th Year
QIC: Drama Queen
Date: 01/03/2026
PAX: Dr. Toot, Van Gogh, Adobe, Cruiser, Ziggy, Tonka, Head Hunter, Drip, Crash, Subfloor, Drama Queen
As YHC turned the calendar it was one of several reminders that I’m weeks away from my 65th birthday – medicare supplement mailers, social security statements, and Facebook posts showing fitness levels that indicate longevity and exercises to improve – most of which have some fee component if you buy into the total workout plan. Not very F3 but perhaps a workout could be pulled together from all this information.
Upon my arrival 5 pax were completing their Murph SuperMax – Tonka, Van Gogh, Head Hunter, (Cobains for missing HeadHunter in the day of backblast as one of the SuperMax pax) Ziffel, and a long lost Drano. Unfortunately Drano and Ziffel departed but Drano did commit to be a more regular visitor in the new year.
Other pax assembled and we began with a fairly standard warmorama. Side lunges with kicks were not as smooth as envisioned but we got em done. We finished with Dry Dock Crabs and all pax are now qualified for the US (or at least the Australian) breaking team.
Mosey to the back for blocks and the explanation of today’s battle to improve our longevity fitness measures. First we concentrated on strength – overall and grip. We partnered up for a Catch Me if You Can – P 1 farmer carried blocks while P 2 knocked out 15 merkins run to P1 and flap jack. Continue all around the church for 1 lap.
We then gathered in grass behind church to work on a couple of other old age issues. Standing from a sitting position is another measure so to improve we did Turkish get ups with dumbbells and a kettlebell. All rotated through 5 x each side and if not getting up pax were getting down by doing squatty potties on the blocks.
Next up were balance drills. 1 leg up block curls, presses, dead lifts and Bulgarian split squats. 10x each leg.
Blocks up and mosey over to the pull up bars. Test here was the dead hang – goal on the internet is 2 minutes. We tried to hold til end of Hank Williams singing All My Rowdy Friends Have Settled Down. Tonka was big winner here. As with all pull up bar exercises we can all use more work. Van Gogh got in plug for Super Max here.
Finally we needed to work on our VO2 Max. Something about lung capacity. YHC still doesn’t quite know what it is or how to measure but it sounds important. Apparently best way to improve this is with interval work. To parking lot for sprints – or try to push for at least 80% of your top speed for 4 minutes then 4 minutes of walking followed by another 4 minutes of sprints.
Walk back to launch for a short Mary and we’re done.
NMM
Good group on this first Alcatraz of the year
Dr Toot thought burpee penalty should be enforced for Adobe and Cruiser showing up a few minutes late. YHC had promised no burpees and knew enough other stuff was coming
Catch me if you can had some modifications – but all got in work
Van Gogh can do stand from sitting with no hand or elbow assistance – not sure any other pax even attempted #itsharderthanyouthink
Turkish get ups created some MC – those who used kettlebell were beasts
2 minutes (or All My Rowdy Friends Have Settled Down) of dead hang is a long time
Sprints at the end were a crowdpleaser
ANNOUNCEMENTS
Anniversary Convergence Next Saturday at Hanes Park – reach out to pax not seen in a while or FNGs – Coffeteria after at Blue Steel’s place
SuperMax may be on – check Slack for any of the regular attendees
Bootsie taking over site Q of Flatline soon
VI challenge starts this week
Lots of pax with upcoming Qs – check Slack and show up
Also check Slack for other service opps – Samaritan, Greenest, WNC Work trip, Etc.
COT
Plunger’s family with his father in hospice
Drano’s family on loss of uncle
Several others with illness, injuries or loss of loved ones
YHC took us out
Always an honor
DQ
