29 pax rolled into Selwyn Elem for another Tuesday at ALS. Foo pre-blasted/pre-teased the gang on Monday night and they answered the call. 29 of us ran to the Selwyn carpool drop off lot for the warmup. SSH’s, Merkins, Copperhead Squats, mountain climbers, Imperial Walkers, 10 burpees OYO. Then he fooled them all by handing the Q to me for the remaining 40 or so minutes. Stay in the circle, and bang out 5 more burpees OYO, Sharon Towers, some other stuff. Follow me down the bus lot and around the corner, on down to the lower playground with the big world map court. Plank for the six, right hand high, right leg, left arm, left leg, elbows, elbow plank jacks, recover. Hustle over the bridge (slippery!) to the grass field playground. Sevens across the field to the top of the fence, with merkins and squats. The rabbits led some Mary while the six gathered. Series of dips and derkins on the low plastic playground wall. Run across field again, bear crawl up hill, lunge walk up to MPHS parking lot with some karaoke along the way. Gather at top of the lot and partner up. Partner 1 run around lot on the left, partner 2 run around lot to the right. Meet up with your buddy, and do 10 hand-slap merkins. Continue running lot back to start. Do it again the other way around. Plank for the six, and do some Carolina Dry docks. Run down to the Myers Park basketball gym lot. Karaoke along the way, with some high knees, too. Grab some rail on the right for a series of pull-em-ups (inboard & outboard), up to the lot and circle up, arm length apart. Pax calls out exercise runs around the massive circle of 28 while they do the exercise. Had to call an end not quite halfway around, and mosey to Colony Rd. Down the hill and stop for some LBC, dollies, Freddie Mercurys. Back up and right into the Selwyn main entrance. On your bellys and when I say go, 75% (no pulled hammys) all you got up to the school. Finally a few more dips on the curb, and then FIN.
Foo asked me if I’d Q this workout after I poked him about his playlist. You gotta bring it at the ever-popular Core workouts, as they are well attended and you have to know how to manage a group of 20 or more typically. Interestingly, he did not ask me to bring my own music. He is older than me, but my taste in music is at least a decade older than his. Even so, today’s music was pretty good and kept us moving, although I did have to call out exercises more loudly to be heard over the din of Jimi Hendrix and the ever complaining Nibbler. Thankfully Ditka was there to repeat most of what I said – am I soft-spoken?
I think ALS is technically Core/boot-camp, so we did run a bit more (perhaps?). Everyone did great – lots of double and a few triple respects in the house today. Charcoal went down toward the end, but I think he stepped in a hole; high knees got him, or maybe karaoke – it is hard to run sideways and look straight at the same time. I hope you’re ok, Coal! I kept waiting to hear Motorhead’s “Ace of Spades” today on the playlist, and finally it came at the end, at about 44:30. Here’s the whole thing….https://www.youtube.com/watch?v=pWB5JZRGl0U
Today we honored our brother “Double Down” out in F3Louisville who went into surgery. Tuesday over 1,000 F3 pax posted in his honor all around the F3 Nation #ShieldLock. Heal fast, brother, and get back in the gloom!
Announcements: Foo’s bands Travis Avenue and the Holdouts play tonight (12/6) at the Visulite at 7:30pm. And all proceeds go to Crisis Assistance Ministries.- I’ve been listening to Foo play drums since high school, and he keeps getting better. Go see him if you haven’t! Put 3/2/19 on your calendar and plan to go see Wahoo dance with the stars in support of Charlotte Ballet’s DWTS support for Novant’s Breast Cancer Early Detection Prevention Program. His wife is a 2 time survivor! Prayers also for Fresh Meat’s Dad who is recovering at home. Prayers also to the Morrill family on the recent loss of their son to a car accident. Please add other announcements that I might have forgotten in the comments below! Ditka with the fine take out today. Playlist:
Message in a Bottle – The Police
Banditos – The Refreshments
Learn to Fly – Foo Fighters
Crazy Little Thing Called Love – Queen
Mr. Brightside – The Killers
Born to Run – Bruce Springsteen
I Can’t Explain – The Who
Fire – Jimi Hendrix
American Girl – Tom Petty & the Heartbreakers
Whole Lotta Love – Led Zeppelin
Baba O’Riley – The Who
Ace of Spades – Motorhead