Back Blast “Stay in Your Lane” 1-Jul-2020 the Foundry at the County 05:30 Crock Pot Q

Stay in your lane. We lined up on the exposed aggregate sidewalk facing the main parking lot in the ‘short’ direction. Each PAX picked a lane where they would do their ‘down and back carries’.

PAX: 6
Wildflower
Hushpuppy (or is it properly spelled “Hush Puppy”?)
Backflop
Holy Roller (R)
Launch Pad (R)
Crock Pot (Q)

Weather:
72 deg F, 90+% RH, sticky, no wind. It was a sweat factory.

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:
Side Straddle Hops (IC): x10
Slooooow Grass Grabbers (IC): x10
Stay down, hold left ankle: 10 count
Stay down, hold right ankle: 10 count
Downward Dog: 10 count
Cobra: 10 Count
Kendra Newman forward: 10 count
Kendra Newman backward: 10 count
Michael Phelps: 10 count
Imperial Walker (IC): x10
Toy Soldier (IC): x10
Side Straddle Hops 1.5x speed (IC): x10

Thang:
We did three rounds EMOM intervals, except the intervals were 1 minute 15 seconds. That seems easier than trying to explain ‘every minute and fifteen seconds on the minute and fifteen seconds for three rounds then thirty seconds rest’. Don’tcha think?

Every 1:15, we carried the coupon (in a specified way) halfway across the main parking lot, then did AMRAP of the ‘lift’ motion in the interim. After three rounds of carry/lift, we rested for 30 seconds. As you carried, each PAX stayed in their own lane.

Carry : Lift
Suitcase Carry (Left hand) : Wonderbra
Suitcase Carry (Right hand) : Bench Press
Finger Pinch Carry* (Left hand) : Elf on a Shelf (Left to Right)
Finger Pinch Carry* (Right hand) : Elf on a Shelf (Right to Left)
Server Carry (Left hand) : Straight Arm Pullover
Server Carry (Right hand) : Russian Dead Lift**
Prayer Carry*** : Coupon Swings
Standing Triceps Extension : Curl Carry
Overhead Carry : Bent Over Row

*Finger Pinch Carry: Hold the coupon by the middle member of the coupon by pinching it from the top. Hook gripping it underneath is the modification down.
** Russian dead lift: Straight legged dead lift. Since F3 renamed Russian twists as American hammers… I wonder if PAX would prefer an ‘American’ named exercise for the RDL. Dunno.
*** Prayer Carry: Keep the coupon in the vertical orientation at chest level by squeezing it from the sides with flat hands.

COT:
CoR/NoR

Announcements:
Convergence workout on July 18 (Saturday).

Message:
Romans 12:4-10 says, “Now as we have many parts in one body, and all the parts do not have the same function, in the same way we who are many are one body in Christ and individually members of one another. According to the grace given to us, we have different gifts: If prophecy, use it according to the proportion of one’s faith; if service, use it in service; if teaching, in teaching; if exhorting, in exhortation; giving, with generosity; leading, with diligence; showing mercy, with cheerfulness.

We’ve each been given gifts. Multiple gifts. Unique gifts. Even if we each made deliberate, direct application of our individual gifts, we likely still wouldn’t do them justice or maximize their capability. Despite being given such precious gifts, we are all tempted to complain about them, misapply them, hide them, or compare them to others’. Or worse, we take them for granted.

Be thankful for what you have. But not just in your head. Use your gifts. Share them. Grow them. Apply them. Make an impact with them. Time spent comparing or wasting them is futile. Stay in your lane. Use what you have. Collaborate with others. Make an impact. The world needs it.

Intentions:
Back Flop’s M and their family as they await test results regarding a spot on her neck.

NakedMan Moleskin:
This likely wasn’t the ‘hardest’ workout in the world, but it certainly used muscles we don’t normally use. It was a mix of strength and function. Posture was important during this workout, as you can easily compensate for an asymmetric load by leaning your torso to one side or shifting your hips. This workout made the PAX carry and lift the weight over ranges of motions where standing tall meant you had no choice but to lock everything tight to keep posture.

I want workouts to be hard. But (in my opinion) any Q can make you do burpees until someone pukes. There’s a time and a place for that, but that wasn’t the goal today. Today was to make you understand the importance of being strong when you’re in disadvantageous positions. Strength is important. Mobility is important. Most people are only good at one or the other. I’m definitely not the best Q (Retainer gets my vote) but I do like to mix things up. It’s not always about redlining the engine.

NakedMan Moleskin 2:
Hushpuppy told me that he recently learned the word ‘aggregate’, so to honor him I snuck it into my back blast (did you catch it?). When explaining the form for the prayer carry (see above), I ALMOST made a joke about the compressive strength of concrete, but I stayed in my lane. Structural engineers get territorial when mechanical engineers talk like that… and I’ve been told my jokes aren’t actually as funny as I think.

Until next meal,
Crock Pot

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