One Shining Moment
QIC: Starfish
Date: 3/27/2023
PAX: Sea-Man (WB), Schneider, The Singing Cowboy, Drama Queen (WD), Starfish (QIC)
As you may or may not have seen on the interwebs, there apparently is a March Madness bracket hosted by “F3 Near Me” on Twitter, where they are seeking the “Best AO Name” in all of F3 Nation. Apparently, the second oldest mid-week workout in F3 Winston-Salem, aka “Village Idiocy” made it to the Sweet Sixteen and was the 16 seed who got trounced by the 1 seed, “Mulva?”. So, to celebrate our Cinderella season and historic Sweet Sixteen run, 5 pax gathered for their One Shining Moment at the back parking lot of the Jerry Long Family YMCA in the Village of Clemmons. 4 were there a bit early for the pre-run and then were joined by 62nd year senior, @DramaQueen for the opening tipoff.
Buzzer Beater Burpees
Every Minute on the Minute (EMOM), at the buzzer, each pax stops what they are doing and performs 1 perfect burpee OYO. For the entire 45 minutes. #CrowdPleaser
Warm-O-Rama
- SSH x16 IC
- Whirly’s Got The Clap x16 IC
- Copperhead Squats x16 IC
- Arm Swirly Things, Forward x16 IC
- Arm Swirly Things, Reverse x16 IC
- Overhead Clap x16 IC
- Seal Clap x16 IC
- Mosey to upper shelter
The Thang, Part 1: Pusharama
Perform 16 reps each OYO of the following exercises:
- Merkin
- Wide Merkin
- Trailer Park Merkin
- Stagger Right Merkin
- Stagger Left Merkin
- Ranger Merkin
- Diamond Merkin
- Carolina Dry Dock
- Manmaker Merkin
- Chuck Norris Merking aka Knerkin
Run a lap around the upper track.
The Thang, Part 2: Legarama
Perform 16 reps each OYO of the following exercises:
- Squats
- Alternating Lunges
- Alternating Side Lunges
- Reverse Lunges
- Calf Raises
- Right Leg Step Ups
- Left Leg Step Ups
- Monkey Humpers
- Sumo Squats
- Box Jumps
Run a lap around the upper track.
The Thang, Part 3: Ab Crusher
- 10 WWII Situps OYO
- Low Dolly x16 IC
- 9 WWII Situps OYO
- Freddie Mercury x16 IC
- 8 WWII Situps OYO
- LBC x16 IC
- 7 WWII Situps OYO
- Low Flutter x16 IC
- 6 WWII Situps OYO
- Heels to Heaven x16 IC
- 5 WWII Situps OYO
- Rosalita x16 IC
- 4 WWII Situps OYO
- Juanita x16 IC
- 3 WWII Situps OYO
- Box Cutter x16 IC
- 2 WWII Situps OYO
- Mutton Crunch, Right x16 IC
- 1 WWII Situps OYO
- Mutton Crunch, Left x16 IC
The Thang, Part 4: Plank-O-Rama
- Plank
- Plank, Right Arm Up
- Plank
- Plank, Left Arm Up
- Plank
- Plank, Right Leg Up
- Plank
- Plank, Left Leg Up
COT/BOM: YHC took us out.
FIN.
NMM
The selection committee had some controversy overnight as there was some confusion over who actually had the Q this morning. @Sea-Man had put @DramaQueen on the official calendar but YHC had written down that he had it. Because @DramaQueen is so gracious and maybe because YHC had a playlist and cardboard pulled together, YHC got the bid and the privilege of leading this fine group of athletes this morning.
As mentioned above, 4 of us got the morning started a bit early with a play-in game of EC run. @Sea-Man got in 3 miles, YHC got in 2.35 miles and @TheSingingCowboy and @Schneider cut a couple of corners but still got in over 2 miles. @DramaQueen, fresh off his championship performance at the 5K on Saturday, didn’t need the extra credit. Great way to start the day.
At the sound of the first buzzer, the pax were wishing @DramaQueen weren’t so gracious. And all agreed that there is something weird about looking forward to burpees as a break in the routine.
Here’s the playlist:
- One Shining Moment
- March Madness College Basketball Theme on CBS
- Sirius
- NBA Theme on NBC
- NBA Theme on TNT
- NBA The Finals Theme
- Rock ‘N’ Roll (Part 2)
- Posthumus Zone (The Theme To The NFL On CBS)
- Monday Night Football Theme (Heavy Action)
- NBC Sunday Night Football Theme
- NFL on Fox Theme
- TNF 32 (Thursday Night Football Theme)
- CBS College Football Theme
- MLB Main Theme
- MLB Tonight Theme
- Bugler’s Dream and Olympic Fanfare
- Summon The Heroes
- O Fortuna from Carmina Burina
- 2001: A Space Odyssey (Main Theme)
- The Natural
Thanks to all who posted this morning. You do not know how much it means to me to have F3 to support me and my family through this most difficult time. #SoMuchMoreThanAWorkout
Your friend,
Starfish
