1-9-7-3

Weather: temp was 68F and dew point 65F. Yes, it’s FL and yes, it’s humid. Let’s run!

Pre-run: YHC launched at 0410 for a quick 6+miler to get the blood flowing.  Upon circle-back, setup the basketball courts from 1-9-7-3 fun.

Welcome: YHC barked-out the 5 Core Principles and disclaimer, then launched the pax into a quick 2-lap mosey that included high knees and nur. Back to the start for CoP.

Circle of Pain (CoP):

  1. SSH, x15 IC
  2. Imperial Walkers, x15 IC
  3. Hillbilly Walkers, x15 IC
  4. LBCs, x50 OYO

The Thang: YHC’s birthday is May 20, but the specter of business travel forced me to book Wednesday, May 15th as a birthday beatdown. 46 doesn’t sound too bad, especially when it’s a great # to utilize throughout the beatdown. So, since 1973 was the year of birth, 1-9-7-3 were also key numbers.

To start, just so the pax could grasp the awe of 1973 music, YHC played “Little Willie” by The Sweet (#2 song on the charts in May of 1973). The only catch was to burpee on every mention of “willy”. All told, there are 45-ish willies in the song. The pax got the point, and yes, 1973 was a great year — for bad songs.

Over to the basketball courts we went. The flow of the beatdown over here was 1-9-7-3, of course. Four stations were setup in a baseball diamond type of layout covering the entire basketball court area. Station one exercises were done once (i.e., “1”). Station two exercises were done nine times, Station three exercises were done seven times, and station four exercises were done three times. Rinse and repeat for 5-rounds (May is the 5th month). Oh, and run the perimeter from station to station, wait for the 6 by running back-and-forth in the sprint station.

Stations, exercises, counts and rounds were as follows:

  • Round 1
    • Station 1: Sprint to cones at other end of courts, sprint back, 4 reverse lunges, 6 peter parkers
    • Station 2: Sumo squat jumps x 9
    • Station 3: burpees x 7
    • Station 4: Captain Thor x 3
  • Round 2
    • Sprint, 4 reverse lunges, 6 peter parkers
    • Dry Docks x9
    • Bobby Hurley x7
    • Captain Crunch x3
  • Round 3
    • Sprint, 4 reverse lunges, 6 peter parkers
    • Single leg calf raises, x9 each leg
    • Body Builders, x7
    • Walk-out Merkins (x3), x3
  • Round 4
    • Sprint, 4 reverse lunges, 6 peter parkers
    • Single-leg Scorpion, x9 each leg
    • Get-ups, x7
    • Travel Taps, (x3 each side), x3
  • Round 5
    • Sprint, 4 reverse lunges, 6 peter parkers
    • Moonshiners (Dry Docks x2 and Mule Kick x1), x9
    • Mer-Boy (Merkin followed by Bigboy situp), x7
    • Bear Crawls, x3 (out and back and out)

All the while, the sound box played top songs from May 1973! Yes, some were good, but most were bad!

Well done pax!

Playlist: The 1-9-7-3 playlist was as follows:

  1. Superstitious, Stevie Wonder
  2. Do it Again, Steely Dan
  3. Frankenstein, Edgar Winter Group
  4. Dueling Banjos, Eric Weissburg
  5. Live and Let Die, Wings
  6. Bad, Bad, LeRoy Brown, Jim Croce
  7. Come on Feel the Noize, Slade
  8. Delta Dawn, Helen Reddy
  9. Half-breed, Cher
  10. Walk on the Wild Side, Lou Reed
  11. Angie, Rolling Stones
  12. We’re an American Band, Grand Funk Railroad
  13. Funky Worm, The Ohio Players

Announcements:

  1. SUP and Run May 25th
  2. Veteran’s Walk May 25th

Prayer Requests / Praises:

  1. 6-pack job opportunity / decision
  2. Olympus’ parents travel back to Argentina
  3. Bing’s travel to Philly

Great job to all pax, ya’ll made a tough gloom fun. YHC couldn’t be happier bringing in a new year with such great guys.

“To do what others cannot, do what others will not.”

Gridlock

F3 Suncoast