PAX: 11
Gilligan
Alexa
Jolly Rancher
Jewel
Bulletin (R)
Cardigan
Gisele
Pelican
Brown Water
Peach
Crock Pot (Q)
PAX who broke off for IronPAX Challenge BlackOps at the County: 5
Fergie
Pork Chop
Dauber
WILDflower
Cochran (Q)
Weather: 57 deg F, 75% RH, slight breeze. Once we were moving, it was the perfect temp.
Disclaimer/FNG
YHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You as a PAX are here voluntarily on your own free will. This will likely be a high intensity exercise, so if you have any medical condition or physical limitation, you should consider not participating. You are encouraged to modify everything as necessary according to your ability, disability, injury, fitness level, etc.
YHC planted the flag on the far side of the playground, as that was where the Foundry PAX spent the entirety of their time this morning. However, on the other side of campus, 5 PAX split off and did the IronPAX Challenge Week 4 workout, then rejoined us for COT.
Warm Up:
SSH (IC) x 15
Imperial Walkers (IC) x 15
Michael Phelps (10 count)
Kendra Newman (10 count forward, 10 count reverse)
Toy Soldier (IC) x 15
Slooooow Grass Grabbers (IC) x 10
Stay down, hold left ankle (10 count)
Stay down, hold right ankle (10 count)
Thang:
Everyone grabbed a coupon and met at the base of the new staircase at the far end of the school.
Set 1:
In a ‘follow the leader’ style, we walked up the stairs, carrying a block on our shoulders. Lap 1: Regular stair climb ascent and descent
Lap 2: Skip a stair on each step ascent, normal descent
Lap 3: Skip a stair, but always lead/drive with your right leg ascent, normal descent
Lap 4: Skip a stair, but always lead/drive with your left leg ascent, normal descent
Lap 5: Side shuffle ascent with right leg leading, normal descent
Lap 6: Side shuffle ascent with left leg leading, normal descent
Lap 7: Normal ascent, but on tip toes the entire way, normal descent
Set 2:
We did the same ‘laps’, except we kept the coupon locked out overhead the whole time.
Set 3:
We did the same ‘laps’, except we curled the coupon AMRAP as we walked the ascent.
Thang 2:
2 sets of:
‘M’ Merkins (asymmetric merkins on coupon) OYO for 1 minute
Planked Coupon Step Ups (IC) x 15
Coupon Swings (SC) x 15
Squats (SC) x 15
We returned the coupons just in time to meet up with the crew doing Iron Pax Challenge Week 4.
COT:
CoR/NoR
Announcements-No real announcements were mentioned this morning.
Message- Today’s workout primarily revolved around carrying the coupons from the bottom of the staircase to the top until we had stacked each and every one of them at the top. Then we broke them down one by one and did the same at the bottom. Now, playing off of that ‘construction’ theme, I thought about some of the large construction projects that impacted history from biblical times (think Noah and the ark, David/Solomon and the temple, etc.). But as I was preparing, I came across something even better.
In Paul’s first letter to the Thessalonians, in the last chapter, he’s firing them up. He talks about how they know the teachings. They know that the day of the Lord is coming, and it’ll come ‘like a thief’ in the night. He told them they aren’t in the dark, they’re children of the light. In more plain speak, he told them that they knew the drill. Stay away from misbehavior, because when the Lord comes it’ll take A LOT of people by surprise.
In 1 Thessalonians 5:11 he says, “Therefore encourage one another, and build each other up, as you are in the habit of doing.” The construction project here didn’t have anything to do with coupon blocks or manual labor. It was all about building each other up, encouraging each other, and building a foundation for how to live their lives.
We left with the charge to, at least once today, make a dedicated comment to a colleague, friend, or family member that is an encouragement. Build someone up today. That’s a construction project worth doing.
Intentions- Bulletin said he was walking head first into a loaded situation at work where encouragement was needed. No other intentions were raised, so YHC prayed us out, thanking God for able bodies, sound minds, and the ability to build ourselves and each other.
NakedMan Moleskin: Perhaps this is all me being self conscious, but I didn’t feel like I nailed the flow of today’s workout. I really wanted to incorporate the stairs, so that was the cornerstone of the workout. To really get the effect, the stair climbing needed to be weighted and cumulative. I think we accomplished that, but it took a few mods to get everything dialed in. Not every workout has to leave a pile of bodies in it’s wake, but I do think we will have some soreness in the morning.
Until next meal,
Crock Pot
F3 Louisville 