Weather: 69 deg F, 78% RH, with intermittent puffs of a breeze.
FNG – Welcome Kimchi !
Crock Pot (Q)
Disclaimer & Introduction of FNG
Today’s workout will be as hard as you want to push. A list of exercises & reps, one for each letter of the alphabet, awaits you.
Mosey (the short way) from StartEx to the front parking lot
Side Straddle Hops (IC) x 15
Kendra Newmans (10 count forward, 10 count reverse)
Imperial Walkers (IC): x10
Good Morning (Bear Hug/Hulk) (IC): x10
Slooooooow Grass Grabbers (IC) x 10
[Stay in Grass Grabber starting position]
Static Hold on left ankle (8 count)
Static Hold on right ankle (8 count)
Side Straddle Hops (IC @ 1.5x speed) x 15
Warm Up (resumed):
Mosey (the short way) to pick up one coupon per PAX.
Move PAX and coupons to the southwest island for the Thang:
The Thang is simple:
Run and grab a card from Crock Pot’s Crock Pot (clever, eh?). Each is equipped with a site word on the front and back.
Run back and refer to the alphabet list.
Each letter of the alphabet has an exercise and rep count.
‘Spell’ out your words (front and back) by doing the Rx exercises.
Return the card, and Rinse-o, Repeat-o.
Here is the list (everything single count unless noted):
A: Overhead Coupon Press – 15
B: Wide Merkin – 15
C: Squat – 15
D: LBC (crunches) – 20
E: Bench Press Coupon – 15
F: Carioca Run – 10 parking spots (down & back)
G: Merkin – 15
H: Side-to-side jumps (over coupon) – 20
I: Coupon Curl – 15
J: Mountain Climbers – 20
K: Bernie Sanders – 10 parking spots (down & back)
L: Carolina Dry Docks – 10
M: Calf Raise (on curb) – 20
N: Plank Jack – 20
O: Blockee / Man Maker – 15
P: Super Mario – 10 parking spots (down & back)
Q: Burpees – 10
R: Wide Squat – 15
S: Planked Shoulder Taps – 20
T: Gas Pumps – 20
U: Coupon Deadlift – 15
V: Bear Crawl – 5 parking spots (down & back)
W: Derkin (feet on coupon) – 15
X: Weighted Lunge – 8 (each side)
Y: Lunge Walk – 5 parking spots (down & back)
Z: Flutter Kick – 20
ABC’s (a.k.a. – in flutter kick position, keep your feet together and move them such that you trace out each letter of the alphabet).
After two 10 counts for recovery we hit one more round of ABC’s, spelling:
Thanks PAX, that means a lot!
NakedMan Moleskin: Since I’m not musically inclined, and I loved the idea of holding the line and staying with the theme of the day, I ALMOST decided to blast my current audiobook as the ‘background music’ for the whole workout. What’s even crazier is the book I’m currently reading, Rich Roll’s “Finding Ultra” (thx @Fungi & @Abacus for the rec), totally fit the vibe of today’s constant grinder of a workout. Despite the fact that this would’ve gotten two birds with one stone for YHC, I figured this was not the appropriate venue for my 2x speed audiobook pleasure. Thus, I owe a public hat tip to DJ Big Bird, who answered my request for some accompaniment music for our workout. Thank you sir.
FNG: A coworker of Crock Pot who, before returning to KY spent several years engineering an oil rig in South Korea. YHC came into today’s workout intending to apply ‘Big Rig’ as his name, but the PAX were quite fond the name Kimchi, the pickled cabbage dish. Apparently it’s the national dish of South Korea and can be prepared in 239857249857 variations, yum! Welcome Kimchi, good work today.
Announcements- Hit up Big Bird to help at the St. Al’s picnic on July 13. Also keep eyes open for the July ruck event “Taste of Tough” on slack. Last but not least, Giselle’s VQ at the Nest this Saturday will be a football camp extravaganza. Tom Brady may or may not make an appearance. Be there.
Message- Today’s workout was all about reading. Letters make words, words make sentences, sentences make paragraphs, paragraphs make stories, stories make movements, and movements change the world.
We each went through various levels of schooling, but I encourage you that the end of school shouldn’t be the end of your learning. Just as we push ourselves in the gloom to get stronger, I encourage us all to push ourselves to get wiser. A wonderful vehicle for this is books, and in particular, God’s Word. Paul wrote,
“For whatever was written in the past was written for our instruction, so that we may have hope through endurance and through the encouragement from the Scriptures.” – Romans 15:4 (CSB)
Keep learning from the wise people who lived before us. It will give you hope, encouragement, and wisdom.
Intentions- No vocalized intentions, but I’m confident there are some struggles being faced down by our PAX, their families, and their friends. We closed in prayer, thanking SkyQ for the blessings He gives us. We asked for the strength and guidance to serve for His glory today, even when no one is watching.
**If you’ve made it this far in the back blast and care to give me a birthday gift, the perfect gift is a book recommendation. I have a particular affection for books about personal finance, Christianity, business, and biographies. Hit me up via DM on slack!**
Until next meal,