October 6th, 2018 By Heatstroke

YHC decided early in the week that why not roll on up to Kannon to Q and make sure his Passport gets stamped.  There was some mumblechatter and angst on the Kannon Slack channel a little while ago about proper form in the gloom, so why not bust out the Form Police Deck of Death that YHC had implemented a couple of times at Rolling Stone.  Plus, running would be minimal which would help yours truly due to 1/2 marathon training which ended up being well over an hour of pre running before the festivities began (with special appearance from fellow Stoner, Sparknut, and a couple of his sons.)  Smith & Wesson must not have gotten the memo that Kannon went back to 0700, as he was waiting at the corner at 0600.  So he got in some pre-running too.  Then Sir Topham Hat decided the fartsack wasn’t for him and got some pre-running as well at 0630.  Finally 0700 rolls around and it is time to bust out the children’s pail with all the required goods and get this thing started.  After a warm welcome from the 8 other PAX, a disclaimer is given and we are off.

Warmarama:  Mosey to the circular area next to the parking deck for:

• SSH X 15 IC
• 10 Peter Parkers X 10 IC
• 10 Tempo Squats X 10 IC
• 10 Tempo Merkins X 10 IC
• 10 IST IC

The Thang: Form Police Deck of Death

Mosey to grab some plates and head to the nearest parking lot near the train tracks.  YHC sets up folded index cards numbered 1-9.  Each PAX stands at a number.  A deck of cards is presented along with little pieces of paper, sharpie and cup.  One at a time, each PAX comes forward for his turn.  Grab a card.  Suit is the exercise, number is the rep count, in cadence.  PAX who grabbed card calls cadence, without doing the exercise, while observing the form of the other PAX.  He then decides which PAX performed the exercise with the least desirable form and writes that PAX’s number on the sheet of paper.  This proceeds until time is called.  At COT, the numbers are tallied and possible arrest(s) made.  2nd disclaimer: the primary focus of this is to get PAX very consciously thinking about executing exercises with a full range of movement to the best of their abilities and is not to demean anyone.  We can give each other a hard time to be sure, but really just have fun with it.  Below are the exercises and suits:

• Spade – Squat
• Diamond – Merkin
• Heart – Forward Lunge
• Club – Plate Curl

We did the above exercises for most of the workout until we mixed it up with:

• Diamond – 8 count body builders
• Heart – Monkey Humpers
• Spade – Overhead Squats with Plates
• Club – Merkin

At the beginning it seemed like we might have trains coming by for the entire workout as about 4 stormed by in the first 15 minutes.  Actual Fact: it is hard to hear PAX calling cadence with trains roaring by 20 yards away.  Fortunately, the trains decided to let us complete the workout in relative silence, well other than some mumblechatter, mostly YHC.  Definitely some good practice with cadence for everyone, especially with Q School coming up where YHC is involved.  Everybody delivered a great effort out there.  Time called, plates returned and PAX return to start point for…

Mary:  Quick homer to Marge mixing in low flutters, rosalitas and low dollies

Recover, recover

Time to tally the votes.  Chachi and Ragnar were the clear form perpetrators as they tied for the most votes. Both PAX were let off with a warning:)

COT: Prayers for Darth Visor’s family, friends and GA PAX on his passing, Prayers for Flea’s neighbors who clearly are dealing with troubling issues.  Speed for Need 5K 10/14.  Q School at Skywalker this Wednesday.  F3 MeCa Charlotte 49ers game 10/27, get tickets now.

Moleskin:

• Really appreciate you guys having me, and putting up with me this morning.  It was pretty much a half nonsense, half legit type of beatdown.
• Performing exercises properly is more exhausting and takes more time, sometimes those two things are easy to skimp on, try not to.
• Good seeing @chickenstrip for the 3rd morning in a row thanks to the Passport Challenge
• @amway received no citations from the fake, or real, police
• @chachi saw on Slack that the running would be minimal and it was like catnip.  Glad you posted!
• @rooster, it wasn’t hard to notice that you’re a stud, so of course, I had to go out of my way to see if I could find any small form flaws and make sure you knew I saw them.  Thanks for putting up with the (probably too much) crap I was giving you.  Keep up the great work.  I need to get my act together in the kitchen, drop some lbs, and get myself up to a Rooster-level of fitness.
• @firechicken sorry we missed you, and sorry I did not get to go out of my way to give you crap.
• I will say this, if you give folks a hard time, you had better be putting out yourself.  So a little smack talk can be productive in regards to self-accountability.

Here endeth the long back blast.  Thanks again for having me brothers.  Have a great weekend!

Heatstroke

Form Police

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