Mot Def Poi

Weather: Perfect — 50F.

Pre-run: Several pax got in a pre-run. From what YHC could tell, Mr. Clean, Lancelot, Ripken, and Trump all made the gloom runner friendly (sorry if I left anyone out).

Welcome: The parking lot filled-up quickly as YHC put the finishing touches on the beatdown (20 pax in all). At exactly 0515, YHC stated the 5 Core F3 Principles and the disclaimer, then launched the pax into a quick mosey that included high knees and butt-kickers. The pax circled-up for CoP.

Circle of Pain (CoP):

  1. SSH, x15 IC
  2. Merkins, x20 OYO
  3. Imperial Walkers,  x15 IC

The Thang: Yesterday, YHC learned that Motley Crue, Def Leopard and Poison will go on stadium tour in 2020. So, this beatdown was developed in eager anticipation of the [hopefully] Tampa stop.

YHC prepared a playlist comprised of said band’s best songs. If Motley Crue played, then a motley mix of exercises would be executed at 20-reps. If Def Leopard played, then the pax would run parking lot laps that included two 40-yard “sprint zones” where the pace was expected to pick-up. If Poison played, well, Tibata on a 30-10 second split would commence.

The Motley Crue exercises were as follows:

Shoulder Taps


Imperial Walkers

Calf Raises, single leg

Walk-out Merkins

Freddy Mercury’s

Scissor kicks

Leg Lifts

Trunk Curls

Sumo Squats

Moroccan Nightclubs

BB sit-ups


The Poison Tibata was:

6-rounds of Peter Parkers (this sucked)

The pax ran about 2.0-miles to Def Leopard tunes.

At just the right time (intended the song to play randomly, but was getting close to 0600 so had to force my hand. Little Willy came on and endless burpees ensued). Everyone survived.

It was fun.


  1. Volunteers needed for holiday outreach.
  2. Ragnar Training ongoing, seeing lots of miles and doubles. Get your training in!
  3. Farmer Bureau Clay Shoot date changed to January
  4. F5 Christmas Get-together Dec 15th

Prayer Requests / Praises:

  1. Goob, speedy recovery
  2. Trump’s family friend
  3. Cottontail’s wife’s co-worker
  4. Ripken’s father-in-law, healing
  5. Injured and fartsacked pax
  6. First Responders

Great job to all pax for making this gloom fun.

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