Back Blast 7-Apr-2020 Tuesday “VirtuaLoco” BlackOps in the Mist (Virtual workout via Zoom) 05:30 Crock Pot Q

PAX:14
Tin Cup
SweeTart
Holy Roller (R)
Focker
Handbook
Potter
Stick Up
Russdiculous
Squid
Airball
Banana Bread
Eto
OJ
Crock Pot (Q)
Weather: 55 deg F, 90% RH. It was cool but humid, easy to work up a good sweat.
Disclaimer
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:
SSH (IC) x15
Imperial Walker (IC) x10
Grass Grabber (IC) x10
Stay down, hold Left ankle (10 count)
Stay down, hold Right ankle (10 count)
Kendra Newman forward (10 count)
Kendra Newman backward (10 count)
Michael Phelps (10 count)
Toy Soldier (IC) x10
SSH @ 1.5x (IC) x15
Thang:
We did superset progressions in intervals of 45 seconds work, 15 seconds rest. The idea here was to have a superset of exercises where a more complicated exercise is built upon the previous, simpler exercise. The perfect version of this is doing a first exercise (motion A) followed by a longer exercise (motion A + B) followed by an even more complicated movement (motion A + B + C). PAX were encouraged to revert to a previous progression exercise if they needed a modification (or in lieu of resting).
Superset A:
Groiner
Groiner + Squat
Burpee
Burpee w/ 180 deg jump at the top
Superset B (left leg moves, right leg stays planted):
Step Back Lunge
Step Back Lunge + High Knee
Step Back Lunge + Flying Knee
Superset C:
Plank Jacks
Merkin Square Clockwise
Planked Cross Toe Touches
Merkin Square Counterclockwise
Superset D (right leg moves, left leg stays planted):
Step Back Lunge
Step Back Lunge + High Knee
Step Back Lunge + Flying Knee
Superset E:
LBC
Freddy Mercury
Da Vinci
Dying Cockroach
V-Up
COT:
CoR/NoR
Announcements- Russdiculous is stepping up as the Friday (virtual) site Q. He’s looking for good Q’s for Friday mornings. If you’re a veteran Q and haven’t yet Q’ed a virtual workout, hit him up. Similarly, SweeTart is going to Q next week’s VirtuaLoco. Come support him.
Message- The writer of Hebrews says, “So do not throw away your confidence; it will be richly rewarded.” – Hebrews 10:35. People were bummed. Things at this exact moment stunk. It wasn’t going well. In this chapter the writer drew up a dichotomy. Way back, the writer reminded them of what happened to their ancestors as a result of their deliberate sin. They knew better, but still did what was wrong. No surprise, they were punished. The writer followed that up with reminding the people that not so long ago they actually showed perseverance. Even though at this exact moment things weren’t going well, think about just recently where your perseverance and diligence paid off.
The writer is basically encouraging them (us) to keep it up. We’ve learned from the past, both in others and in ourselves. We know what actions are rewarded and which are punished.
Think about where you want to be with your physical health, spiritual health, emotional health, and relationship health. You know the actions that pay dividends. Chances are you know the actions that are traps. Either you’ve seen it in your own life or in the lives of others.
YHC is encouraging you. Times are different. Times are hard. But as you look back, you can find hints about what gets you where you need to be. Listen to them. Do them. You can do it (even if it’s hard).
Intentions- YHC had some audio feedback issues here, so here’s my best shot. Focker shared two intentions, one was the Meyer (sp?) family. The other was a loved one named Wes. I’m 99% sure I heard that one (or both) of the Meyer’s are positive for COVID-19. We lifted them up in prayer for healing, support, and safety. We asked the SkyQ to hold them all closer.
In the middle of the night, Miyagi posted on the intentions channel that he was struggling (it takes guts to do this BTW). We prayed to ask God to hold him close and give him some deliberate positive interactions in the near term. If you’re reading this, I’m specifically asking you to send Miyagi an encouraging DM on slack. I don’t care if you know him or not. It can be anything: a memory, shared experience, something silly, a ‘keep your chin up’ message, Bible verse, famous quote, a virtual pat on the back, something. Seriously, don’t read the rest of this back blast. Close it and message him.
NakedMan Moleskin: I told you to stop reading the rest of this back blast and send a message to Miyagi. If you were struggling, he’s the kind of guy who would do it for you. Do it now please. Much love.
Until next meal,
Crock Pot

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