“Nighthawks at the diner of Emma’s 49er, there’s a rendezvous of strangers around the coffee urn tonight. All gypsy hacks, the insomniacs. Now the paper’s been read, now the waitress said. Eggs and sausage and a side of toast, coffee and a roll, hash browns over easy, chili in a bowl with burgers and fries. What kind of pie?

In a graveyard charade, a late shift masquerade, two for a quarter, dime for a dance. With Woolworth rhinestone diamond earrings, and a sideways glance. And now the register rings and now the waitress sings. The classified section offered no direction. It’s a cold caffeine in a nicotine cloud.

Now the touch of your fingers lingers burning in my memory. I’ve been 86’d from your scheme.

Now I’m in a melodramatic nocturnal scene…

Now I’m a refugee from a disconcerted affair…

Now the lead pipe morning falls…” (T. Waits, Eggs & Sausage In a Cadillac with Susan Michelson)

INTRO

Arrived to meet Rebar at The Jag parking lot. Been a bit of a while, but still, so familiar like a favorite coat. Confessed that as I drew up the game plan last night for this morning’s workout, I just SMH and chuckled to myself. We shared a laugh as two more brothers arrived.

Circled up. Greetings and Fist Bumps @ the One Minute Warning.

YHC shared with the group that today is my last day as a 48 year old. Tomorrow, I shall be a 49er, although I am by no means a fan of the 49ers. And with that, we were off.

WARM UP

• Slow Suicides (Suicide run 25/50/75/100 lengths of parking lot)
• SSH, x25 IC
• ‘Pees to Heaven (Burpee + Backwards Roll/Heels To Heaven after the Merkin), x10 OYO
• Paint The Lines/Burpee Pyramid (1-5-1). Each PAX line up at end of one line of parking lot. Run the line, side shuffle left to next line, backwards run to end of line, hit 1 Burpee. Repeat, but add a Burpee each time until we have “painted” 5 lines and hit 5 Burpees. Brief pause. Retrace, going left, start with 5 Burpees and finish when we have “painted” 5 lines and end with 1 Burpee.
• Air Squats, x25 SC
• Slow Suicides (Suicide run 25/50/75/100 lengths of parking lot)

MAIN EVENT

Introduced the workout for today. Got some goals to achieve. We are going to hit a series of pyramids. Challenge accepted.

Pyramid One

• Burpee+Merkin: Start with Single Merkin Burpee. Ladder up adding one Merkin with each Burpee, until we hit the top of the pyramid with a 10 Merkin Burpee. Enjoy the view, 10 Count. Descend the pyramid starting with a 10 Merkin Burpee, then reducing by one Merkin, finishing with a Single Merkin Burpee.
• Slow Suicides (Suicide run 25/50/75/100 lengths of parking lot)

Pyramid Two

• 4 Count Mountain Climber/Alt Jump Lunge + Tuck Jump: Perform a 4 Count Mountain Climber, followed by a 1-2 Alt Jump Lunge, then a Single Tuck Jump. Ladder up by adding one Tuck Jump with each M.C./AJL combo, until we hit the top of the pyramid with a 10 Tuck Jump M.C./AJL. Enjoy the view, 10 Count. Descend the pyramid starting with a 10 Tuck Jump M.C./AJL, then reducing by one Tuck Jump, finishing with a Single Tuck Jump M.C./AJL.
• Slow Suicides (Suicide run 25/50/75/100 lengths of parking lot)

Pyramid Three

• 8 Count Body Builder+Monkey Humper: Perform an 8 Count Body Builder (Merkin/Plank Jack Burpee), followed by a Single Monkey Humper. Ladder up adding one Monkey Humper with each 8 Count BB, until we hit the top of the pyramid with a 10 Monkey Humper 8 Count BB. Enjoy the view, 10 Count. Descend the pyramid starting with a 10 Monkey Humper 8 Count BB, then reducing by one Monkey Humper, finishing with a Single Monkey Humper 8 Count BB.
• Slow Suicides (Suicide run 25/50/75/100 lengths of parking lot)

Pyramid Four

• Final pyramid is a classic Hallelujah Hatrack (aka: “The Eleven”), featuring Merkins & WWIIs. Start at one end of parking lot, hit a single Merkin. Run to the opposite end, hit 10 WWIIs. Run back to start, hit 2 Merkins, run to opposite end, hit 9 WWIIs, etc…until we end with 10 Merkins and 1 WWII.
• Bogey led the group to the final round. We decided to finish up as a group with Catskill calling final Merkin and WWII count. Perfect.

Mary

On this day, there was nary a Mary

COT/BOM

Announcements

• Rebar: Kudos to Catskill for crushing his Half Marathon @ the Bull City Race Fest last Sun. Way to go, Catskill. Strong work, brother.

Name-o-Rama

BOM

Assuming that our life expectancy is reaching that hallowed century mark, YHC is hitting that final climb to the apex in the Pyramid of Life. As the old adage goes, it is “all downhill from there.” Well, I am not 100% sure what that means exactly, but I can say that, God willing, one thing is for sure, I certainly do not intend to just coast it to the finish. I am a big believer in goal setting and positive visualization.

Shared with the group an interesting tidbit about Jim Carrey. He grew up in very humble circumstances, but with grand aspirations. During his hard knock years, he wrote himself a check for $10 Million for “acting services rendered” and dated it ten years in the future. He kept it in his wallet, everyday visualizing receiving a check for that amount. Nearly ten years later, he actually received $10 Million for his role in Dumb and Dumber. Regardless of whether you are a fan of his or not, his story is compelling, and IMHO, inspirational.

My personal belief is that setting and accomplishing goals is what makes life worthwhile. I made a number of goals for myself this year and I am proud of what I have been able to accomplish…I am looking forward to my next year in life, where I have set some rather lofty goals for myself before I hit that 50 year mark (and finally get some respect from all y’all!). I am also proud of each and every one of my F3 brothers who have set and accomplished many awesome goals for themselves this year. I love hearing about when guys get after it and do amazing things…whether it is fitness related, success in personal relationships, in their faith, in charitable works…in all areas and walks of life. Each one is a big celebration! Know this…You all will always have a fan and a supporter in me to encourage you on your journey to accomplish your goals.

I encourage you all to set your goals. Meditate on them. Love them. Give them the proper respect. Visualize success and then, go forth and crush them goals.

Until next time, aye!