My name is Sally O’Malley and I’m 50!

COUNT-OFF & NAME-O-RAMA:
PAX: Princess Turtlehead, Splash, Special Sauce, Ina, Oatmeal, Chairman Mao, Gold Digger, Thunderlips, Sex Panther, Ma Bell, MySpace, Alright^2
QIC: Spread

AO: The original…Caruth

F3 DISCLAIMER & WELCOME: Not a professional, but been doing this a lot longer than you.

WARM-O-RAMA:
SSH x 17 (Q b day St Patty), 20 burp, 10 storm, 20 burp, 10 fat ballerinas, 10 burp

THA THANG:
Mosey to Coffee Park

Slow and low for all: 20 globe abs, 10 irkins, 10 dips, 10 gorillas, 10 dirkins, 10 step up left, 10 step up right, 10 dirkins, mosey

burps x 10 at each intersection for another 50, mosey to tennis court

burps x 7 (tricentennial – 7/4/2076), ski abs x 10, in-n-out x 10, bear crawl bear court x1, mosey to field, 50 yard sprint

circle – offset pushup x20, diamonds x 10, dolphins x10, slow and low x10

SSH x 17 to wrap

MARY:
No protractor to keep pax off guard.

CIRCLE OF TRUST/BOM:
Low O2 – many in pax struggling at this stage.

MOLESKIN:
Pax was expecting the “typical Spread” rings – I did not accommodate.  Expecting “typical Spread” protractor – NO again.  Getting old and shifty at 50.  Thanks to all for posting – was a privilege to lead the group to commemorate my big milestone.  Looking forward to 57 more.

ANNOUNCEMENTS:
Check band

Backblast – 3/5

COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright Coach K Panhandle
QIC: Pepper

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSHs x 15
ISTs x 10
Hillbillies x 10

THA THANG:
Skipped the Burpee Broad Jumps due to time
CIRCLE OF TRUST/BOM:
MOLESKIN:
4 PAX, 1 out of towner, foolishly gathered in the 20 degree weather. Unsurprisingly, Alrights platform on Queen continued to be pushed. Iron Hulks on a frozen tennis court is not suggested for future Qs. Not sure if Coach K said a word the first 40 minutes.

ANNOUNCEMENTS:

17 & 7

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Kitty Cat, Coach K, Rump Roast, MySpace, Sally, Ant Man, Ina, Sex Panther, Alright Alright & Plus One
QIC: Plus One

AO: Burleson Park
F3 WELCOME & DISCLAIMER:
YHC welcomed the PAX and provided the disclaimer.

WARM-O-RAMA:
Side Straddle Hop x 30 IC
Imperial Storm Trooper x 17 IC
Don Quixote x 7 IC

THA THANG:
17 & 7
Partner 1: Run Long Lap
Partner 2: 17 Merkins x 7 Squats (Double Count since Tiger Woods hit 2 into the water in route to a quad)
Complete until each pax has completed 4 Laps

MARY (Part I):
LBC x 17 IC
Freddie Mercury x 17 IC
Reach Through x 17 IC

Mosey to Garage

17 Again
Level 1: 17 Groiners – OYO
Lunge Up 1 Ramp
Level 2: Ranger Merkins x 17 – OYO
Reverse Lunge Up 1 Ramp
Level 3: E2K x 17 (each side) – OYO
Lunge Up 1 Ramp, Reverse Lunge 1 Ramp
Level 4: Elf on a Shelf x 17 – OYO
Bear Crawl Up 1 Ramp, Crab Walk Remaining Ramp to Top of Garage
Level 5: Nipple Scrapers x 17 – OYO

Mosey Down the Stairs

Bench Work
Clay Makers x 7
Irkins x 7
Derkins x 7

Wind Sprints x 2

Mosey back to playground

MARY (Part II)
Uptown Crunch x 17 IC
Body Destroyer

CIRCLE OF TRUST/BOM:
The PAX circled up and YHC took it out in a word of prayer.

MOLESKIN:
Mumble chatter was normal levels but volume grew louder at the sound of nipple scrapers. Although Sally made an official announcement for Chick-fil-a, there is never a question as to the location of coffetria on a Saturday morning post-workout.

Suicide-a-palooza

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Icebox, Special Sauce, Oatmeal, Coach K, Sex Panther (FNG – welcome)
QIC: Teasip

AO: Glencoe Park #glencofasho
F3 DISCLAIMER & WELCOME: Given rather well by YHC

WARM-O-RAMA:
SSH x15

IST x 12

Daisy Pickers x10

THA THANG:
Start with Bearway to Heaven, then suicides with exercise reps after you returned from touching each line. Alternated between starting near and counting up the reps to 10 and starting far and counting down the reps from 10

OH Claps

Squats

Merkins

LBC

Gorilla Squats

Big Boy Sit ups

Burpees

MARY:
Done during the workout

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not much mumblechatter this morning, as there was almost constant movement. Some complaints about some of the songs that popped up and how they weren’t really conducive to running, but YHC had to include them since “Run” was somewhere in the title. Great having Sex Panther out. He will be a constant presence since he lives next to Alright Alright.

ANNOUNCEMENTS:

A(n almost) forgotten MRM

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Icebox, Rocket Man, Ina, AlrightAlright, (Sally chose doubletime)
QIC: Oatmeal

AO: Flagpole Hill
F3 DISCLAIMER & WELCOME: Given

THA THANG:
2.84 mi ruck through beautiful Lake Highlands.

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC admits he’s a slacker and is just posting the back blast a month late!  There was mumble chatter as always on our rucks, about what we discussed is lost in the ether or trapped in much younger minds than mine (Coach K’s apparently since he provided a listing of PAX that attended).

Q Source – The King of the Preparedness Kingdom

4 PAX (AlrightAlright, Ina, Sally, and Walmart) met at Chick-Fil-A to discuss the King of the preparedness kingdom: Fitness. PAX talked about what festering distractions look like in real life. PAX considered that wanting to be overprepared could hinder a man’s acceleration. The Q wondered how a man can tell when he is prepared enough, specifically for things like the CSAUP.

Some discussion went to the interplay among the King and Queen in anticipation of the Q Source material to come. All PAX talked about the need to push ourselves by chasing after faster men. We decided that the faster men must be careful not to let themselves slow down when slower men are around, as this will hinder the slower men’s acceleration. In fact, the faster man must push himself to finish quicker so that he can go back and run with the slower man. This is true iron sharpening iron.

JACOBS LADDER Jacob’s Ladder

PAX: Icebox, Aaarrrggghhh, Teasip, Trickle, Oatmeal, Coach K, Belk Bowl, Special Sauce

QIC: Alright Alright

Warm-o-rama:

SSH x20

IST x15

Tha Thang:

Jacob’s Ladder of the following exercises with a run across the football field each time.

Jumping Spiders

Aussie Burpees

Carolina Dry Docks

Overhead Claps

Burpees

Squats

Lunges

Alabama Prom Dates

Dips

Dancing Chilcutts

Erkins

Rugby Sit Ups

No one completed the beatdown. But we covered some serious mileage and got stronger.

FNG: Cody Ragan – toss-up between Trickle (Trickle Down Economics) and Socrates (Philosophy Major). He voted for Socrates, so now he is Trickle.

Return of a Friday Classic

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Coach K, F150, Oatmeal, Rump Roast, Teasip
QIC: Alirght Alright

AO: The Hot Box
F3 DISCLAIMER & WELCOME:

WARM-O-RAMA:
SSH x20

Run up two ramps

IST x15

Run up two ramps

Monkey Humpers x10

Run up two ramps

Overhead Claps x30

Run to bottom

THA THANG:
Team BLIMPS

Partner 1: Burpees

Partner 2: run up 2 ramps

Repeato and Flapjack until team reaches 50 burpees

Partner 1: Lunges

Partner 2: run up 4 ramps

Repeato and Flapjack until team reaches 100 lunges

Partner 1: IST

Partner 2: run up 6 ramps

Repeato and Flapjack until team reaches 150 IST

Partner 1: Merkins

Partner 2: run up 8 ramps

Repeato and Flapjack until team reaches 200 merkins

Partner 1: Plank Jacks

Partner 2: run up 8 ramps

Repeato and Flapjack until team reaches 250 plank jacks

Partner 1: Squats

Partner 2: run up 8 ramps

Repeato and Flapjack until team reaches 300 squats

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:

Very little mumblechatter as we were all sucking wind and counting the whole time.  There was disagreement over whether the Hot Box was more difficult for this beatdown than the Nest.