Dinghy’s Birthday Beatdown (Radio Mix Version)

Preamble:

Given the snafu that was YHC’s scheduling mistake on his initial birthday Q, the need to make up for the fail was definitely top of mind. Taking a page yet again from some very seasoned Q’s (i.e., make it simple, but not easy), as well the fact that a bum wheel might prevent full participation, YHC took the approach of a few exercises / higher reps (although the initial explanation could have gone better). Coupled with a beat you could rep out to, this was (hopefully) a birthday BD folks will remember for a while.

Warm-O-Rama:

12 each of the following:
Weedpickers
Windmills (Abe Vigoda speed)
Moroccan Nightclubs
Imperial Walkers
Side Straddle Hops

Short 1/4 mile (slow) mosey

The Thang:

15 Burpees Cover Charge to get into the “party”

3 gifts of body-part targeted exercises (each repeated 3x, plank for the 6):

a) Front coupon raise x 10
Stiffleg deadlift x 20
Row x 30
Bernie Sanders 40 yards +
3 Burpees +
Run 40 yards

b) Carolina Drydocks x 20
Hand release merkensx 30
Coupon chest press x 40
Carioka 40 yards +
3 Burpees +
Carioka 40 yards

c) Monkey humpers x 30
Air squats x 40
Bobby Hurleys x 50
Bernie Sanders 40 yards +
3 Burpees +
Bernie Sanders 40 yards

Parting gift of 10 Burpees, with time for 10 Pickle Pointers (no eye contact allowed)

COT:

We prayed for Homer’s co-worker and their family/friends, gave thanks for safe travels for those who recently returned/continuing travel mercies for continuing travel, as well as answering of prayers said and unsaid.

Naked-Man Moleskin:

When YHC looks back to his 51st birthday and the physical/spiritual/emotional gains over the ensuing year, there is absolutely no doubt that F3 and the brotherhood therein has played a vital role achieving those gains. Accountability to others, and the absolute truths that “iron sharpens iron” and “it doesn’t get easier, you just get stronger” have become true building blocks in my life. I’m still humbled by the power of this brotherhood, as well as the responsibility leading. Thank you all for the opportunity to Q once again.