Mile-medley on the mean streets of Pittsboro

April 18, 2018

WHEN: 04/18/2018
QIC: RG3
PAX: Boyardee, Marky Mark, Golden Pinky, Parker, Nature Boy(WOOOOOOO!), Ma Bell, Bunyan, Fieri, Yanni, Mothman, Germ, Ascott, Fredrick, CHiPs, Tai Chi, Hickory, Rambler, Zook, Bright Idea, Franklin, Dueling Banjos, RG3

Today was a “Rare Beast” at The Earl (per FL Bunyan). No, not YHC Qing but a convergence between the Big House and The Earl, two relatively new Wednesday AOs in Chatham County.  It was made even more rare and awesome when a posse from Carpex rolled in for the occassion. Those guys were a ton of fun to have along for the ride today.

I signed up to Q several months ago since it was my (45th) birthday and I was pretty excited to Q the Earl.  I’ve only been a handful of times but quickly discovered how great the AO is, offering plenty of options for beatdowns. It’s also a nice departure from the standard (and often bleak) parking lots from hell commonplace at most AOs. The struggle today was trying not to do too much (and too fast).

For the record, I didn’t have any music planned for this Q but based on the Slack chatter I think it’s becoming an expectation given my recent forays into AC/DC and The Police at Thicket. So as I was thinking about Birthday music, I recalled my 10th (maybe 11th?) birthday when my sister gifted me Def Leppard’s Pyromania….on casette!  I played that non-stop for months so thought I’d kick-off the warm-up with it.

 

Warm-Up to Photograph

  • Seal Jacks ICx10
  • Windmills ICx10
  • WMH ICx10
  • Arm Circles (front) ICx10
  • Arm Circles (revers) ICx10
  • Square / Box! Jumps IC x10

Thang

Mosey to Courthouse pavillion

  • Dips SCx25
  • Derkins SCx20

Mosey to the Courthouse parking lot (sorry, couldn’t avoid it!)

Usain Bolts

3 groups of 7-8

  • Group 1 calls Burpees, then sprints around lot
  • Group 2 called Flutter Kicks, then sprinted
  • Group 3 called Prisoner Squats, then sprinted
  • YHC called 5 Burpees OYO for the entire group

Mosey to the 9/11 memorial 

  • Crossover step-ups (single leg each side) x20
  • Irkens IC x20
  • Box Jumps OYO x5

Mosey to the entrance of clerk of courts

Mile Medley

Moderate run for quarter mile segments, then exercises as follows:

  • ¼ mile: 180 Degree Burpees x11
  • ½ mile: Slow Merkins x11
  • ¾ mile: 180 Degree Burpees x11
  • 1 mile: Slow Merkins x12

Mary

  • Peter Parker ICx10
  • Homer to Marge** IC10
  • Parker Peter ICx10
  • Standard Merkin (from MaBell / Carpex!)

** How lame that I didn’t realize that the Glute Bridge is referred to as the Homer-to-Marge in the F3 lexicon. I love that.

Announcements

  • 2nd F in the works for Pittsboro area. Yanni woking on a date and location.
  • Boyardee leading a 3rd F at the Ronald McDonald House in June. Hit him up on Slack.
  • Germ has a birthday Q next week at the Jag (AO at North Chatham Elementary School on Lystra road in Chatham County).

COT/BOM

Thanks to the PAX who came out today. It was great to have a large number of PAX from Churham/Chatham and Carpex. Fun group!

With it being my birthday, I was looking for a good theme or quote to send us off with and I stumbled upon this one:

You don’t stop playing because you grow old, you grow old because you stop playing.

I love this quote.  To me, F3 is a form of play. Granted, doing 180 degree Burpees isn’t exactly fun but the mumblechatter, nicknames, music, and commiserating during a workout is definitely playful and one of many reasons why I love F3.

So today and everyday, try not to take life too seriously, enjoy time with your family and friends and keep playing. Aye.