3 PAX gathered early on this crisp and slightly chilly Fall morning for an EC 5k Run. Our legs and HR properly warmed up, we were joined by 10 more rolling in at the usual time of 0530. 13 PAX circled up and started the formal Warm-o-rama. YHC gave a couple of hints to the day’s theme – a 40th birthday celebration for YHC.

Warm-up

• SSH x 40
• WMH x 10
• Imperial Walker x 10
• LBAC/Reverse x 12 each
• Merkin x 20
• BWS x 20

PAX then split themselves into 2 groups and took a Mosey to the loading dock. Music was turned on, and the PAX informed that the entire playlist was songs from 1981 (a very good year.) Full playlist of songs at the bottom.

Tabata

• 40 seconds of work, 20 seconds of rest. 
• Alternate sets of Box Jumps/Merkins
• After 4 sets/minutes (2 of each), take a full 1 minute recovery
• 4 more sets/minutes (again, 2 of each) to finish

Mosey to the Basketball Court

• 40 seconds Balls to the Wall
• 80 seconds (40 x 2) People’s Chair

Mosey to the back parking lot. PAX took a journey through the decades. Of course, you get to carry all your prior experience with you. And so we did with the exercises

• 10 Bonnie Blair IC (right + left = 1)
• Lunge walk to next island
• 10 Bonnie Blair IC + 20 Merkins SC
• Lunge walk to next island
• 10 Bonnie Blair IC  + 20 Merkins SC + 30 Mountain Climbers IC
• Lunge walk to next island
• 10 Bonnie Blair IC + 20 Merkins SC + 30 Mountain Climbers IC + 40 BWS SC

Mosey around to front of the school, to the pull-up bars. Back into the original 2 groups

• 10 pull-ups x 4 sets = 40 pull-ups
• When not doing pull-ups, other group simply held Plank

Mosey back to Startex. But not quite time for Mary yet! Time for Birthday Burpees!

• 10 Burpees EMOM x 4 minutes = 40 Burpees

Mary

• Flutter kick x 40

YHC then gave a gift to the PAX by finishing 1 minute early.

Prayer Requests – Madie Nicpon, a junior at Tufts and a member of Barksdale’s daughter’s lacrosse team, died tragically over the weekend after an accident. PAX said prayers for her family, friends and teammates going through this difficult time.

YHC took us out. YHC is humbled to have made it to 40 years, and grateful to be surrounded by the F3 community; one of the many blessings in his life. Aye!

1981 Playlist

• Start Me Up – Rolling Stones
• Mony Mony – Billy Idol
• Jessie’s Girl – Rick Springfield
• Under Pressure – Queen & David Bowie
• 9 to 5 – Dolly Parton
• I Love Rock ‘N Roll – Joan Jett & The Blackhearts
• Don’t Stop Believin’ – Journey
• Just Can’t Get Enough – Depeche Mode
• Working for the Weekend – Loverboy
• You Better You Bet – The Who
• For Those About to Rock – AC/DC
• Shake It Up – The Cars