May 6th, 2021 By Disaster

Fourteen men showed up at HCES this morning to help @Disaster celebrate his 53rd birthday. The school staff already had the balloons up by the time we got there (well done staff) so after a quick disclaimer we were off. Today’s theme (because God forbid I try to host a beatdown without a theme – you’re welcome @Sugar) was May 6 celebrity birthdays. At each station the PAX would have the chance to guess which celebrity was born today based on some pretty easy clues. The questions got more difficult as we went, but the PAX was on their game today (particularly @Kool Aid with pop culture and @Thickburger with sports)

WARMARAMA

• SSH IC X 19
• IST IC X 10
• HB IC X 10
• WP IC X 10
• MC IC X 10
• Merkins IC X 10

Station One. Partner up by the steps near the middle school and do five calf raises on each of the eight steps. Name an exercise for the PAX to complete while they wait for you to finish. Try not to hold hands with your partner, even if you rode home together later (cough, @Buffalo Bill, cough)

Station Two. Mosey over to the haunted hill for fartliks. Break up into three groups – fast, slow, and really slow. First round take turns sprinting/jogging with a change at each tree. Second round come back down with side shuffles changing left/right at each tree. Third round go back up with forwards run/backwards run changing at each tree.

Station Three. Circle up at the dead end on Street Street. Jack Webbs counting up from 1-10, alternating between merkins and air presses. Not easy!

Station Four. Mosey over to the hill behind the baseball field. Run up the hill for ten jump squats, then back to the sidewalk for ten (no make that twenty) LBC. Repeato X 3

Station Five. Run (75%) from the first speed bump to the second speed bump and then slow mosey up to the corner of Ridge Road. Gather up the six and then twenty monkey humpers (yay!) on the sidewalk with butts facing the road (sadly no cars drove by to enjoy the show)

Station Six. Squat walk up the path towards the track, stopping at the wet spot (nope can’t say that) the moist spot and then mosey up to the bleachers. Partner up, with partner one running to the flag pole and back and partner two doing dips on the bleachers. Rotate then repeato with partner two doing inclined merkins on the bleachers. Rotate. No time for the second set sorry.

Station Seven. Mosey down the hill towards the smelly cul-de-sac behind the dumpsters. What goes up must come down. Jack Webbs counting down from 10 to 1 with merkins and air presses.

Station Eight. Mosey around to the front of the Middle School. Run (75%) to the orange cones at the intersection between the two schools. Mosey back to Mary.

MARY

• Low Flutter IC x 19
• The W IC x 13

COT and Lord’s Prayer as a group

MOLESKIN

1. I promised @Sandman that there would not be a lot of running. I lied. Sorry that there was more running than I expected. The pre-workout coffee must have gotten me all worked up.
2. Answers to the May 6 celebrity birthday quiz (one at each station plus warmarama and mary) – Willie Mays, Bob Seger, George Clooney, Chris Paul, Sigmund Freud, Jason Witten, Orson Wells, Jose Altuve, Tom Bergeron, Martin Brodeur. And we didn’t even get to American Ninja Warrior host Akbar Gbaja-Miamila!
3. Some of today’s exercises were dedicated to the PAX that I have annoyed over my six year history at F3. @Alcatraz reminded me that he had a nine o’clock meeting so we probably wouldn’t have time to get to them all. Apologies to those that were missed.
4. Reminder that Highlands nine year (wow!) anniversary will be celebrated at Mallard Creek Community Park this Saturday at 7AM. Celebrity Q’s will include @Chowder, @Pony Boy, and @Murdock. Feel free to invite a friend that hasn’t been back to F3 in a while to help us celebrate.
5. Thanks to everyone who posted this morning. The weather was great and the mumble chatter was strong. Please sign up to Q if you haven’t done it in a while. F3 works best when everyone takes a turn leading the PAX.

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