Crock Pot (Q)
Weather: cold enough that Birdie had full sleeves and an ear warmer head band. 27 deg F.
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.
SSH (IC) x 15
Imperial Walkers (IC) x 10
Michael Phelps (10 count)
Kendra Newman (10 count forward, 10 count reverse)
Toy Soldier (IC) x 10
Slooooow Grass Grabbers (IC) x 10
Stay down, hold left ankle (10 count)
Stay down, hold right ankle (10 count)
SSH @ 1.5x Speed (IC) x 15
LBC’s (IC) x15
Flutter Kicks (IC) x15
Gas Pumps (IC) x15
Nolan Ryans Right (IC) x15
Nolan Ryans Left (IC) x15
Mountain Climbers (IC) x15
Supermans (IC) x15
Thang 1: Gunners
I found this in the F3 Exicon while looking for exercise that start with core work. As a retired firearms aficionado (believe it or not, my first engineering job out of college was with Remington Arms Co.), I appreciated the analogy. This routine starts with a hammer, has an explosion (explosive plyometric exercise), and you finish by travelling down the barrel (sprint). For those of you curious (and technically savvy) gun lovers, no we did not mimic the barrel’s rifling. Although fun, this would be dangerous and would make us all quite dizzy. This was a shotgun, not a rifle.
(Back on topic…)
For no better reason than for my own entertainment, we did six rounds of Gunners.
6 rounds of:
American Hammers x6
Jump Lunges x6
60 yard dash
Hold plank for the six
Thang 2: Funky Coupon Drags
No cool story here, YHC just enjoys some coupon drags. Since today’s theme involves mixing things up, we spiced ’em up a bit by adding constraints.
We drug coupons between cones. However, during each lap we added some constraints.
Lap 1: Bear Crawl position, can only touch coupon with left hand.
Lap 2: Bear Crawl position, can only touch coupon with right hand.
Lap 3: Side plank walk position, can only touch coupon with left hand.
Lap 4: Side plank walk position, can only touch coupon with right hand.
Lap 5: Crawl Bear position, however you’d like.
Thang 3: Cooper
We ran a “Cooper” routine around the 3 parking islands on the northwest side of the rear parking lots.
10 Squats, 10 Merkins, 10 Big Boys, run a lap.
9 squats, 9 merkins, 9 big boys, run a lap.
1 squat, 1 merkin, 1 big boy, run a lap.
Announcements- We’re collecting new and used sleeping bags for Wayside Christian mission. If you have an old or unused one (or anticipate receiving one for Christmas), bring it in. Site Q’s will get them to Catfish or Jitterbug.
Message- The prophet Isaiah, when talking about God’s mercy when dealing with Israel’s unfaithfulness, quoted the Lord, “Forget the former things; do not dwell on the past. See, I am doing a new thing! Now it springs up; do you not perceive it? I am making a way in the wilderness and streams in the wasteland.” Isaiah 43:18-19.
Israel had become unfaithful (again), so God promised to shake it up.
Unless you read my (intentionally confusing) pre blast, you probably thought today’s workout would go COP, Thang, Mary, COT just like the last bazillion workouts probably have. To keep us on our toes, we mixed it up and had Mary much earlier. Some of routines were likely new to the entire group. On some of the exercises you THOUGHT you knew what to expect… until the weird constraints were added. Both were a way to shake up the ‘normal’ routine.
Routines are good (Trust me, I love them!). Exercises are good. But, at least speaking for myself, I can fall into a rut. Sometimes you need to break the routine ‘just because’ for purposes of experimentation and new perspective. Hopefully we accomplished some of this today.
(Straight up stealing words from the prophet Isaiah,) I encourage you to take a new path through the wilderness today or add a stream of water amidst a wasteland.
If that doesn’t resonate, I’ll try it another way. Talk to someone you wouldn’t normally engage with. Drop a positive comment in the middle of a gossip dog pile at work. Do something uncharacteristically kind to someone who can’t (or won’t) pay you back. Do something to shake it up today.
Intentions- Charolais’ buddy Ronnie and their family. Also Glaucoma, his wife, and her family.
NakedMan Moleskin: Sadie said he struggled reading my pre blast, which made me quite happy. I told him no problem, it was in German. Everyone but him laughed at that joke.
!uoy rof si ekoj siht taht wonk tsuj ,siht daer nac uoy fi eidaS
My biggest takeaway was that the Bayside guys crushed the hardest part of the work. I was the six on almost every lap of the coupon drags. I lined up next to Birdie and I don’t think there was a single time that I slid my coupon farther than he did. On the Coopers I stopped for a video and I could barely catch Shuttlecock in the frame because he lapped everyone. Good stuff. As should be expected, we pushed each other to get better.
They greeted me with open arms, and I appreciated it. I will be back. As I left I had my eye on the new elementary school just commissioned just south of the high school. We should pay it a visit.
Until next meal,