Whip It Good

Whip It Good

QIC: Starfish

Date: 7/19/2023

PAX: Burns (WB), Bluto, Dr. Toot, Air Bag, BAM, Rubber Ducky, Chubbs, Doublewide, Sweet Tea, Manscape (WD), Turnover, Starfish (QIC)

YHC was first in this morning at 0441 but then cars kept pouring in for the 0445 pre-ruck/pre-run launch.  @BAM, @Bluto, @RubberDucky and @Chubbs strapped on rucks for a 2.25 mile pre-ruck and meanwhile @Turnover, @Burns and @Doublewide took off for a 3.6 ish pre-run.  By 0530, we were all back and then joined by @DrToot, @Airbag, @SweetTea and @Manscape for the main event #Bells&Whistles.

At 0524 we had cued the music with Debbie Harry aka Blondie’s “Dreaming” followed by a whole bunch of “early alternative/new wave” hits from the early-mid 1980s, before at least several of the pax were even born.  But it was still a pretty bangin’ playlist (see below).

We were also accompanied by YHC’s co-Q for the morning, which was a 60lb sandbag.  More on that later.  And we were also accompanied by stifling humidity and restricted oxygen due to the ozone alert/warning.

Warm-O-Rama

• SSH x20 IC
• IW x15 IC
• Abe Vigoda (Godfather I speed vs. Barney Miller) x10 IC
• Whirly’s Got The Clap x10 IC
• Peter Parker x10 IC, hold it
• Parker Peter x10 IC, hold it
• Merkins x10 IC

The Thang:  Whip It Good

One pax takes the sandbag for a spin around the parking lot.  While doing so, the remaining pax perform AMRAP of the called exercise, the sandbag rotates to the next pax in the circle and the next excerise is performed by the remaining pax.  Running interludes every 5 exercises utilizing a different route/loop.

Round 1:

• Swings
• Overhead Press Right
• Overhead Press Left
• Lawnmower Right
• Lawnmower Left

Run the “Zuck” Loop.  Which is really the “Wink” Loop.  But YHC messed up but it is realistic that @Zuckerberg stole the Loop from @Winkelvoss anyway….

Round 2:

• Upright Rows
• Skull Crushers
• Curls
• Figure 8
• Bus Drivers

Run the Clubhouse Loop.

Round 3:

• Goblet Squats
• Right Leg Lunge
• Left Leg Lunge
• Calf Raises
• Teabag Squats

Run to Turtle Creeek Court and back.

Round 4:

• Chest Press
• Low Dolly
• American Hammer
• Low Flutter
• Louganis (#Crowdpleaser)

Run the Mallard Glenn Circle Loop

Round 5:

• Swings
• Overhead Press Right
• Overhead Press Left
• Lawnmower Right
• Lawnmower Left

Run the “Zuck” Loop.

6 Minutes of Mary

• LBC x19 IC
• Box Cutters x19 IC
• Mutton Crunch Right x10 IC
• Mutton Crunch Left x9 IC
• Penguin Crunch x19 IC
• Jane Fonda Right x9 IC
• Jane Fonda Left x10 IC

COT/BOM:  YHC took us out with prayers of gratitude and thanksgiving for F3, praise for @Thistle’s (finally) successful recovery from hip replacement, prayers for @Turnover and his M’s scan later today as they expect their 4th child.

FIN.

NMM

The cinderblocks are taking over as I think roughly half of the pax were sporting them instead of kettlebells.  #Cobains as some of the exercises probably worked better with the bells vs. the blocks.

Ask @DrToot to tell you about the time @ElvisCostello backhandedly insulted his profession.  #DentistHumor.

We were nearly attached by @ToeTag’s dog on the way to Turtle Creek Court.  We also tried to #BillyBeane @ToeTag into joining us and made sure that he knew we still had an open spot for him to return to #BnW anytime.

Sneaky 1.43 miles on the Garmin during the main event.  @RubberDucky might have gotten even more as he wasn’t following instruction well the first time he got the sandbag.

@BAM requested more Blondie.  #MaybeNextTime

Here’s the playlist:

• Dreaming (Blondie)
• Next To You (The Police)
• Start! (The Jam)
• Whip It (DEVO)
• Antmusic (Adam & The Ants)
• The Cutter (Echo & The Bunnymen)
• Pump It Up (Elvis Costello & The Attractions)
• Save It For Later (The English Beat)
• Life During Wartime (Talking Heads)
• The Bottom Line (Big Audio Dynamite)
• Middle Of The Road (Pretenders)
• Can’t Get There From Here (R.E.M.)
• Just What I Needed (The Cars)
• Boys Don’t Cry (The Cure)
• Heaven (The Psychedelic Furs)

Thanks for the honor and privilege of leading this morning.

Your friend,

Starfish