Author: I Am Moist

3.28.19, 4:30am, about 52* and clear

PAX: Sludge, Buckner, Moist (Q)

YHC arrived a little early, to re-scout site and drop coupons. Also, because I didn’t sleep well out of fear of what may happen if I overslept and failed to show up!!

Disclaimer

Count off

The Thang

A very Moist Dance Party

Warm-up: A short Mosey around the park, SSH x 15c, High Knees x 15c

A brief overview of how this dance party would work – AMRAP to songs with 1 minute intervals of exercises.

Play me something Mr. DJ and he brought the sound. Song list included for your listening and work pleasure. Don’t judge me on these song choices, my little 2 approved!!

Let’s Get it Started (Black Eyed Peas) – Burpees and Plank Jacks

Crazy Train (Ozzy Osbourne) – Alabama Ass Kickers and the Cupid Shuffle

Up Down (Morgan Wallen) – Dodo Bird w/a dose of Wonder Bra and a side of squat curls w/coupons

DJ Turn it Up (Yellow Claw) – Ascending Testicles on set of steps (now one of my top 3 favorites)

Eye of the Tiger (Survivor) – My gonna happen when I Q exercise – Mike Tyson’s and Sweat Angels

We are the Champions (Queen) – It’s not over yet – Freddie Mecury’s and Merkins

Bulletproof (Godsmack) – Chicken Peckers and Hairy Rockettes

Whatever it Takes (Imagine Dragons) – Imperial Walkers, Prison Squats, and American Hammers

A round of Mary to cool down – Flutter Kicks x 10 (Buckner), Jane Fonda’s x 10 (Sludge), American hammers x 10 (Moist)

COT

Count off, Evidence of Presence (EOP video)

Announcements – Tunnel to Tower Run Saturday, Smack talk about MIA PAX

Prayer Requests – Buckner’s MIL about to start treatments for cancer, Boots (WYA)

BOM

1 Timothy 3:5 – look it up

03.07.19 – A chilly, 4:30, 38, dry, and clear morning

The Gloom

4 PAX – Sludge, Buckner, Boots, Moist

VQ: Moist

Disclaimer

The Thang – An AMRAP assortment – Tomorrow would be my dad’s birthday, so in his honor, I felt led to Q, my first time (that’s what she said – sorry I had to) with an aroma of firefighting. The spirit of the workout was based on some of the exercises fireman do for PT with a few extra Moist exicons, based on the number 3 for each shift, and 10 for the ladder truck he spent most of his truck time on. Didn’t quite make all three shifts, but the PAX played along and had a little fun, I think.

Mosey

Seal jacks

Through the middle

Hairy Rockettes

Burpees

High Knees

Mountain man poopers

Back plank

Merkins

Protractor

Freddie Mercury

Mosey

Pistols

Spiderman crawl

Plank

Prisoner squats

Pattycake merkin

Inverted hamstrings

Daniel-son

Mountain climbers

Superman

Sweat angels

Rocky Balboa

Mike Tyson

People’s chair

Imperial walkers

Flutter kicks

The hairy rockettes brought out the diversity of the group with a few PAX humming The Rockettes music. Freddy Mercury’s were threatened to be retired and thought to be the reason he died. Daniel-Son’s brought out the ninja in all the PAX. Rocky Balboa inspired and invigorated us all as we made the noises to Eye of the Tiger by Survivor (how ironic for an F3 workout to use survivor) and VQ was able to disrupt Boots, which is the first I have ever witnessed, by starting to sing the previously mentioned song. And finally, I think our round with Mike Tyson may begin to rival Pew’s (IR) choice of Boat/Canoe as a new favorite (sarcasm implied for both as a favorite).

Count off

Announcements – Azalea Trail Run – March 23^rd, Tunnel to Tower Run – March 30^th

Prayer requests – Pew (calf and upcoming travel), Sugar Pants (travel), MIA Pax

BOM

My tribute to my dad – Miss you and will see you again

and behold, a voice from heaven said, “This is my beloved Son, with whom I am well pleased.”– Matthew 3:17

Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it. – 1 Corinthians 9:24

His master said to him, ‘Well done, good and faithful servant. You have been faithful over a little; I will set you over much. Enter into the joy of your master.’ – Matthew 25:21