Back Blast “Building” 19-Dec-2019 BlackOps Pewee Valley Fire Department 05:30 Crock Pot Q

PAX: 5

Leprechaun

Captain Crunchberry

Abacus

Fungi

Crock Pot (Q)

Weather: 19 deg F, 75% RH

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.

Warm Up:

Thang: Building Pyramids

We had four waypoints and worked them out and back. We started with the house stack of coupons behind the firehouse. The plan was to deconstruct the pyramid (one coupon per PAX per trip) at point 1 and rebuild it at point 2. Then deconstruct at point 2, reconstruct at point 3, etc. The trick was HOW we moved the coupons between the stations. You couldn’t just carry the coupon, you had to carry it how Q specified. Also, before a PAX could place a coupon at the new site, they must do an exercise. If you found yourself without a coupon, you hit your six and held plank (or Mary of you choice) until the pyramid was built.

Here is the progression of Transition Move; Build Move

Overhead Carry; 10 Squats

Lunge Walk; 10 Overhead Press

Briefcase Carry L only; 10 Weighted LBCs

Briefcase Carry R only; 10 Weighted LBCs

Coupon Drag L only; 10 Elf on the Shelf (Diagonal Left)

Coupon Drag R only; 10 Elf on the Shelf (Diagonal Right)

Shoulder Carry L only; 10 Bench Press

Shoulder Carry R only; 10 Triceps Extensions

COT:

CoR/NoR

Announcements- Jitterbug is collecting adult size sleeping bags for a donation to Wayside Christian Mission

Message- Today’s theme was about building. Peter, one of Jesus’ twelve disciples, wrote:

‘Come to the Lord, the living stone rejected by people as worthless but chosen by God as valuable. Come as living stones, and let yourselves be used in building the spiritual temple, where you will serve as holy priests to offer spiritual and acceptable sacrifices to God through Jesus Christ. ‘ 1 Peter 2:4-5

We used coupons as the stones used to build the pyramids today. This verse is commanding US to be living stones, so that the temple is built of us. Taking it one step further, Peter gives this construction a bigger purpose, and commands us to be the priests and sacrifices to God through his son Jesus.

We are creeping up on the cusp of a new year. Although there’s nothing magical about January 1, it’s often an encouragement for people to make a fresh start. Do it, but don’t stop there. Go build. Build your life, from foundation to finish, and do it in service of a purpose bigger than you.

Intentions- For everyone who is traveling near and far this holiday season.

NakedMan Moleskin: Feel free to skip this section, I’m going to write as I think this out. This Q was better in my mind than it was in practice (*cue nerd engineer joke*, I get it…). The theme was based around building with coupons, so I stuck with that. A pyramid design was easy to teach/understand/follow and not likely to tip over. It was cold, so I did my best to minimize stationary time. Now is where it gets hard. This Q was sensitive to how many people showed up. Too few and we have to make too many trips back and forth to move the pyramids (our case today). Too many and I run out of exercises to ‘move’ and ‘build’ (I guess I could’ve repeated them). I also wanted to make sure we all made the same number of trips back/forth, or else we’d get asymmetric with respect to who is doing more of the workout. Last but not least, I love a coupon drag, but it takes a toll on asphalt. My recommendation is to save this exercise for concrete only (slight exceptions allowable for ‘old’ asphalt… use good judgment).

If you notice, I struck through the remaining exercises in the thang. We didn’t get to them today, but if I do this instead of delete them, they’re still searchable in my master blaster back blast document. Juuuust in case I give this one a round two.

Until next meal,

Crock Pot