AO: Dixieland - Monday

When: 04/10/2023


Number of Pax: 7

Pax Names: AirWolf, Bernie, Gold watch, Manning, Spamalot, Sully, Usher,

Number of FNGS: 0

FNG Names:

QIC: Spamalot

The BackBlast:

After some much needed rain yesterday afternoon, cooler/less humid temperatures welcomed the Pax this morning at Dixieland.  When YHC pulled into the parking lot, two cars were already present.  Bing and Goob were out running, getting some miles in.  Not certain how many miles were logged, but they returned and joined in for COT.


YHC did my best Pork Roll impression, and brought some toys to play with this morning.  As the remaining pax arrived, YHC emptied the trunk and joined the group with a minute to spare.


At the stroke of 515, we began:

Mission Statement – recited

5 core principles – recited



As the Pax knows, YHC loves me some running.  So, let’s start off the week with some timed sprints, tabata style.

10 sets of 60 seconds each.

Line up and run to front of Buger Fi and back.  Any remaining time is your recovery.

For most rounds, Pax had between 30 and 25 seconds rest.

Sully and Airwolf were both showing off.  #fastholes

Not to be outdone, Bernie and Goldwatch were right on their heels.


Elevated heartrate?  Check.


Time for some tababta.  Mosey over to the toy section of the parking lot.


Toys included:  cinder block, 20 # dumbbells, 15# dumbells, 15 # slamball, jump rope, 30# kettlebell, resistance bands

Also present  – one ruck containing 50#


We did a quick lap around the first column of parking spaces.  This would be the route.


Beginning with YHC, each pax would put on the 50# ruck and make their way around this route.  While this pax was rucking, the rest of the pax would grab a toy and perform the exercise of their choice.


When YHC returned, I handed off the ruck to Usher.  Continue this pattern until the last pax (Sully) handed off the ruck to YHC.



Everyone got through 2 rucks, and YHC and Usher got through 3.


At 6am, YHC called time!



War baby:  Airwolf

War daddy:  Gold watch

Miles covered:  1.15

Calories burned:  518


Great meeting Sully, who is DR from Cleveland.  He is clearly not unknown to the Suncoast.  Apparently, related to Ripken.  #Cobains

Though Gold watch was the War Daddy today, he gave Airwolf and Sully a run (literally) for their money during the sprints.  Strong work.

Bernie has been crushing it in the short time he has been posting with the Pax.  Impressive….most impressive!

Airwolf was just glad someone else had the Q today.  If you have not signed up to Q at Dixieland…correct that oversight.  ASAP!

Manning, Usher and YHC brought up the rear during the sprinting section. I mean, we have over 150 years of combined experience.  Slow and steady wins the race baby!

Bing and Goob were glistening as they joined for COT.  They then put on matching neon tee-shirts.  very cute.


Announcements/Prayer Requests

Gator Wilderness 5k and more – April 22

Mysterio2 – April 29

Sup & Run – May 6


Prayers for Lancelot – had procedure for ear/implant surgery this morning ***UPDATE*** Procedure went well, and he is home!

Also prayers for Usher – headed to Chicago for final test to determine the nature of entry for his valve replacement surgery.  We all prayed for his groin….yes, I said that.   Jokes aside, prayers for a definitive plan and fast recovery.


YHC took us out, giving thanks for the day and for the blessings of this life.



Do Ya – ELO

Blitzkrieg Bop – Ramones

Free-for-All  – Ted Nugent

Suffragette City – David Bowie

Dream Police – Cheap Trick

Destroyer – The Kinks

Bye Bye Love – The Cars

Train in Vain – The Clash

I’m the Man – Joe Jackson

New York Groove – KISS

Next to You – The Police

Peace, Love and Understanding – Elvis Costello

What is Life – George Harrison

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