May 10th, 2019 By Thomas DeBoyace

What an awesome morning for a beat down and 6 PAX decided to join in.  New guy -Tiny has been stellar and posted all 3 days at F3 Cannon this week…..we should even thank Tiny for bringing Rawhide back out to HOME SWEET HOME! For the start I told them this was going to be a tribute to 80’s hair band nation as I was feeling old and nostalgic.

Warm O Rama(in the deck):

Mosey ROUND AND ROUND up the deck to level 4 for the warmup

25 SSH (IC), 25 IST (IC) and arm Circles forward and backward in honor of Grandmaster.  No worries Grandmaster I REMEMBER YOU.  T

Took the steps back down to level one where QIC wondered if he would run into his friend in the stairwell who has been UP ALL NIGHT and hanging in there waiting for him.

The Thang (in the deck):  

Exercises – With plate from the CRAZY TRAIN area 1 curl, press, overhead triceps extension then squat (set down the plate), catalina wine mixer (plank, drop down one arm at a time back to plank and then into a merkin that is one), followed by a core killer.

A set of exercises beginning with the count of 1 and counting up each rotation until 15 minutes is up.  After 15 minutes we would WAIT for 1 minute.  1 minute break and HERE I GO AGAIN then reset timer to 15 minutes and each PAX member starts with the number they finished at in the 15 minutes and do THE FINAL COUNTDOWN back to one!

Moleskin:

Welcome to what was the HOUSE OF PAIN today PAX!  I think most PAX were happy they didn’t have CHERRY PIE for dessert last night or there would have been some merlot going on! To save the GIRLS, GIRLS, GIRLS from running in the rain I drove over to the tracks where I CAN’T DRIVE 55 to pick up the plates. That’s right PAX, I’LL BE THERE FOR YOU.  We all kicked it off beginning with one and when 15 minutes was up no one got to SEVENTEEN and thankfully I didn’t CLOSE MY EYES FOREVER and go to HEAVEN. A few PAX got to 8 and 9 and others to 6.  Most PAX may say WE’RE NOT GONNA TAKE IT but they all jumped in and took it like champs even though the last 15 minutes felt like FOREVER. In the end we all agree it was NOTHIN BUT A GOOD TIME and everyone was sweating MORE THAN WORDS were being spoke and maybe even some TEARS ARE FALLING or CRYIN….or just sweat.  *Cough, *Cough Squid!!!  When finished I SAW RED elbows for sure!

It was an honor just TO BE WITH YOU gentleman this morning. Backdraft was in bed sleeping with his CATS IN THE CRADLE or maybe he was just scared and wanted to RUNAWAY.  I WON’T FORGET YOU in my backblast, BD!  RIGHT NOW I am thankful for this group of men.

Prayers:

Remember all those graduates coming up and mothers this weekend.

Today was an honor gentleman.  NEVER SAY GOODBYE…it’s until next time!

Sir Topham

 

 

 

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