VQ for YHC. May have been too ambitious but all survived intact. Expecting rain and we got it. Fortunately (or unfortunately, depending on your perspective), the pavilion lights were on and we could see what we were doing.
The rain came just as we started so under the pavilion for warm-0-rama. (I want to remind everyone that they promised not to sue me or F3.)
Michael Phelps on your own
Willie Mays Hays on your own
Grady Corn – 30
Music based workout
Starting with Aching (Aiken) Legs:
20 squats, 20 step ups, 20 lunges then repeat for the duration of Rush – The Spirit of Radio
Next, Joe Louis (Rocky):
Duck, Duck, Jab left, Jab right, left hook, right hook; repeat for the duration of Rocky theme
then Gutbusters (Ghostbusters): plank during song Ghostbusters, every time they say Ghostbusters, do a burpee and every time they said I aint afraid of no ghost, plank jack
next, James Bond: variation of American Hammer where you point your gun left, center and right for duration of James Bond theme
London Calling: jog in place while the Clash – London Calling plays; every time they say London Calling, drop and do a merkin
Baba O’Reilly: imperial walkers for the duration of the Who classic
then, 12 ninnie knockers, 12 wing nuts, 12 dips and 12 incline merkins repeated for the duration of the Cowboy Song by Thin Lizzy
then the coup de grace: doing Rosalitas for the duration of the Springsteen classic song of the same name (did receive some complaints and mumblechatter here as the song is 7 minutes long)
had 3 minutes left so for Mary we did windshield wipers and chair squat while Warren Zevon told us all about those Werewolves of London
Reminder that we have a 2F tonight at 6 pm – FOCO brewery on 400 north
Prayer requests/praise for Janeway and Seaman
YHC provided the MOC reading a portion of MLK Jr.’s letter from Birmingham City Jail and suggesting that the sentiment – that we have a responsibility as HIM because how we treat our wives, children, family, coworkers, etc. has an indirect impact on our community and indeed, the larger world as well.
The quote I read:
“Moreover, I am cognizant of the interrelatedness of all communities and states. I cannot sit idly by in Atlanta and not be concerned about what happens in Birmingham. Injustice anywhere is a threat to justice everywhere. We are caught in an inescapable network of mutuality, tied in a single garment of destiny. Whatever affects one directly affects all indirectly.”
Thanks to my F3 brothers for their encouragement as I did my VQ. I am about 2.5 months in doing this and am thoroughly enjoying it.