Paula Abdul

AO: Firehouse

When: 07/25/2023

QIC: Seaman

PAX (9): Ace Ventura, Closets closets closets, Dunshire, LifeLock VPN, Lightweight, Longshanks, Seaman, Zuckerburg/Snorlax, Pebble


My neck of the woods got a BD from the weather last week, so I spent the weekend cleaning up, and am still sore from the manual labor.  I must admit, I am disappointed at how my abilities have diminished with age and a sedentary job.  This is part of why I like F3, it encourages me to do hard things.  Of course, I am of a certain age, so I have to balance hard things with reality.


Disclaimer, a couple of basic warm-up moves, nothing too crazy as we are doing a variation of the Paula Abdul.

The Thang:

This is partially borrowed from a BD I did while DR in Minnesota.  They called it Paula Abdul.  Those of us in the Respect club will know the song “Opposites Attract” by Paula Abdul, it contains the lyrics, “two steps forward…two steps back…”

Paula Abdul – Opposites Attract (Official Music Video) – YouTube

For the average speed runner, we begin by running in a single file.  After the leader slow-moseys past two light poles, he gets out of line and sprints backward for two poles, then runs to join the back of the line.  Since this is my first attempt at this variation, I am leaving options available for modification.  If you are very fast, you may opt to sprint forward for two poles, turn around, run past the group, then run two more poles back, before turning around to catch up to the group.  If you are slower, run ahead for two poles, then allow the group to overtake you and fall in line behind.

In other words, run two poles forward, then two back rather than steps.

What I want to avoid is a situation where one of the PAX, (probably me), ends up running for his life with no hope of ever catching up because the lead dog is way too fast.

The reality was utter chaos, but everybody got their sweat on, and we were able to get some time on our legs, somewhere in the range of 2.4 to 3.5 miles according to each man’s need for speed.


Prayers for the PAX, welcome back to the HIM who have been away for a while due to vacation, work, or other reasons and prayed for those who have not joined us in a while.

Naked-Man Moleskin:

This is a good opportunity to remind the PAX to try new things from time to time when we have the Q.  Don’t be afraid to try and fail, just keep trying.

Coffeeteria is always good to the last drop, especially when I don’t have to rush off to go to work.

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