Uncle Sam (R)
Weather: 49 degrees, consistent rain. It pretended to do a downpour, but then backed off again.
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
Slooooow Grass Grabbers (IC) x 10
Stay down, hold left ankle (10 count)
Stay down, hold right ankle (10 count)
Michael Phelps OYO (10 count)
Kendra Newman OYO (10 count forward and reverse)
Toy Soldier (IC) x 10
SSH @ 1.5x Speed (IC) x 15
Laps, laps, and more laps around the Long Run Park Playground area. YHC is certainly nowhere near the candlepower level of Nino and Backflop, so the track was lit at an average to below-average level. Anyway, the track was marked. The preblast mentioned the workout was inspired by NASCAR. Even though YHC was dying to harass someone dumb enough to ask me which direction we would run the course, the Long Run Park PAX were too savvy to fall for that.
Here was the catch.
At two points along the track there were obstacles that the PAX couldn’t skip. They had to overcome. The “Core” station (sponsored by Uncle Sam [RESPECT]) were coupons that would be used to make Mary exercises even harder than normal. The “Other” station were the toys I brought. These included: two 35 lb bumper plates, 20 lb ruck weight, 30 lb ruck weight, a coupon, two 20 lb dumb bells, and my lovely 50 lb kettle bell. We would use these to augment some exercises.
As many laps as possible during 5 minute intervals was the goal.
Interval 1: Laps – Weighted Squats / Barbell Plate Flippers – Flutter Kicks holding coupon
Interval 2: Laps – Overhead Press – Reverse Crunch holding coupon
Interval 3: Laps – Standing steering wheels – Weezy Jeffersons holding coupons
Interval 4: Laps – Weighted Lunges – coupon V-ups
At this point the rain had picked up. YHC called an audible and did a few “running only” laps to make a call whether or not rain would progress and we needed to move, or was just a gust and we should proceed. We also had 7 minutes left… so if I could kill two minutes, our last interval would be the hardest and end right on time.
Three laps: 1st @ 50%, 2nd @ 75%, 3rd at 85%.
Note I didn’t want these guys busting it too hardcore, as it was wet and we literally had weights and coupons in the way. Thus we didn’t do a 100% lap. Next time, expect it.
Interval 5: Laps – Dead/Curl/Press* – Weighted Prisoner Get Ups**
*basically a man maker without the pushup, as we only had one coupon at that station. Everyone else was holding differing weights.
**Think of a prisoner get up mixed with a man maker, but holding the coupon. Ideally you never let go of it. From the top of a man maker, drop down. Touch coupon to ground but don’t let go of it. Roll back, extending coupon overhead, touching ground again over your head. Explode up as in a weighted Prisoner Get Up. If you get after it enough, the coupon helps you get to your feet. Then stand, curl, and press like a manmaker. Clear as mud, I can tell.
Announcements- Vote for F3 Louisville awards. The 2nd annual awards banquet is Friday Jan 24.
Message- The prophet Isaiah wrote, “When you pass through the waters, I will be with you; and when you pass through the rivers, they will not sweep over you. When you walk through the fire, you will not be burned; the flames will not set you ablaze.” – Isaiah 43:2
The workout was themed by having ‘obstacles’ intentionally laid on the path. PAX couldn’t just skip them, they had to endure them. The obstacles progressed. Instead of consuming us, it made us stronger.
There are several tidbits here to pick up. Note it doesn’t say ‘if’, it says ‘when’ trials come. You will pass through them. Water and Fire, if not properly contained, are two of the most destructive forces out there. It’s no accident those were the ones chosen. We may not see these obstacles, but we will see some. It’s a given. Your life will be no different.
It also promises that God will be with his people. Always. Not just when it’s cozy and downhill. If you can imagine a hyperlink in the Bible itself, God already ‘proved’ it by protecting Noah and his family (Genesis) from the flood. It also ‘links’ to God protecting Shadrach, Meshach, and Abednego (Daniel) from burning alive in a furnace by King Nebuchadnezzar (who later went nuts and ate grass like a donkey before asking God for forgiveness. Trust me, it’s in there).
Anyway, the obstacles make you stronger. The cold weather makes you stronger. Doing something hard first thing in the morning makes you stronger. See the obstacles in your life as something that makes you stronger. Even when it gets bad, like really bad, it won’t overcome you if you keep walking forward.
Intentions- Flip Flop (knee) and Harbaugh (back) injuries. We hope to see both of these guys back in the gloom soon.
NakedMan Moleskin: The site was dark, but you get used to it. It was the first time I had met Mr. Hat and Squid. I have a lot of respect for Mr. Hat for his perseverance at the Long Run BlackOps site. My last comment is actually not from me. Full attribution goes to Squid, who summed up today’s message better than I did on the mumblechatter post for the day.
“So often we are not saved from the fire, but instead saved through the fire.” – Squid
That’s right. I’m glad I find myself shoulder to should with guys like the ones who posted today.
Until next meal,