7 pax posted for YHC’s VQ at Footloose on a brisk morning amid Springtime transition season.  Perfect conditions for perpetual motion and a little speed.  No FNGs or Kotters, so after very abbreviated Disclaimer, YHC hit Go.

The Thang (all reps today = 10x)

Off and running at easy pace around parking lot with karaokes, butt kicks, high knees, toy soliders, side shuffles along the route.

COP back near starting point — Windmills, Volunteer Walkers (no, the pax didn’t sing Rocky Top), Imperial Walkers, CDDs, Monkey humpers, Merkins, SSHs

Mosey to circle at entrance of Worship Center for Push o rama (SSHs between each exercise):
Merkins
Wide arm merkins (WAMs….brought a little jealousy out of Culture Club)
CDDs
Diamond merkins

Mosey to stop sign near FM Church of God for hill sprints in honor of Senator Tressell
Long sprint to top of hill, mosey back down, gather for 2 core exercises
Rinse & repeat 2x (3 full cycles)

Mosey back to circle at Worship Center for Leg o rama (SSHs between each exercise):
Sumo Squats
Calf raises
Bombjacks
Jumping lunge

6 Mins o Mary (pass the baton) — Box cutter, Freddie Mercury, Dying Cockroach, Merkins, Mtn climber, Rosalita, LBC

Indian run through parking lot back home

COT

NMM

Wonderful morning in the gloom with Anchorman and the pax of Footloose.  “Moderate intensity” is what the 1st F calendar says on the website.  “Moderate” is the adjective and “Intensity” is the noun as I read it.  So, we kept it on the intense side w/some occasional moderation.  All pax responded strongly, and no one fell behind.  Well done!

Mumblechatter about the temp change from 60s Wed to 40s & windy this AM was perfect fodder for what I had in mind.  Seems that there is a pattern at Footloose of wanting to stay in motion.  This was no doubt true today b/c the wind kept putting the clamp on Gilmore’s “squirrels” when we stopped for exercises.  Problem solved…don’t stop (ie, lots of SSHs).

In combination with the perpetual motion plan, I couldn’t pass up the hill sprints.  In early days of The Fort, Thursdays were running day (pre-Laces In, then as Laces In).  When ST Qed, he liked to run over to FMCoG and do 30 minutes of hill sprint repeats w/core in between.  He was disappointed if we didn’t get 7 rounds in at least.  I was so happy to introduce this crowd pleaser today.  Salute to ST!  #Respect

Thanks to QuickBooks for the flattering comments about YHC’s age during COT…wish I was 38.  Next time, comments like that at the start of the workout might yield some dividends (I know he knows what those are).

The message today revolved around the season of Winter and Spring.  We seem to be in the transition period between the two (NOTE: Yes, we have been in the season of Winter the past 60+ days).  At this point, there is still a choice between the two.  If need a bit more rest, recharge and refuel before the growing season, then hold onto your Winter frame of mind.  If you’ve already spent enough time in the fartsack, worked out the bruises and knocks from a rowdy Fall and are feeling frisky for a change, then shift to your Spring mindset.  Get out, get active, take care of some spring cleaning to clear out clutter.  We are 2 months into 2017.  Check your plan and your progress so far, and adjust as needed.

Thanks to Anchorman for the invite to Q.  Always a pleasure and an honor.  I know he won’t be here at Footloose forever…some ambitious pax will step up soon to put his stamp on the place.  Thanks for getting it launched — it’s a winner!