Animals and roads seldom mix well. In the vast majority of (witnessed) cases, the animals are doing one of two things: lying still or moving fast. We attempted to SAFELY recreate that scenario today. PAX were the animals either staying still or moving fast. Foley Ave was the street that would be our venue.
Crock Pot (Q)
Weather: 72 deg F, 92% RH. Sticky and Sweaty
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.
At the Station YHC always gives an extended disclaimer: In the unlikely event the fire crew goes on a run, the main priority is for the PAX to get out of the way. Rendezvous to the flag and we’ll modify the weinke.
Warm Up (extended because we would be sprinting):
Side Straddle Hops (IC): x15
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
Sit through (IC): x10
Kendra Newman forward: 10 count
Kendra Newman backward: 10 count
Michael Phelps: 10 count
Imperial Walker (IC): x10
Quad Pulls: 10 count
25 m High Knees
25 m Butt Kicks
25 m Walking Toy Soldier
25 m Heel Lifts
We spent the majority of the workout running up and down Foley Ave. The end zones were marked and PAX would sprint between the A zone and the B zone. PAX paired off. Each took one side of the road and they worked together (but spaced apart).
The general idea is that all the PAX would hit a core isometric exercise at one zone. The first pair of PAX would break the hold, sprint to the other zone, and reengage the isometric hold. Upon their completion, subsequent pairs would do likewise until all PAX were at the other zone. After a brief recovery, we rinsed and repeated. Once we completed all six holds/laps, we rinsed and repeated via another mode of travel.
Lap 1: Hollow Body (Boat)
Lap 2: Superman
Lap 3: Left Plank
Lap 4: Right Plank
Lap 5: High Plank
Lap 6: Back Plank
We did a full set of the above laps while:
Time allowed for a final set of:
All you got to the flag
July 18 – Spring Convergence workout at the O. If you haven’t been to a convergence, go. This is the best way to put names and faces together.
July 24 – Monthly Ruck, check the #rucking channel
July 25 – Per Jitterbug, this is likely the next Dare to Care serve date. This is an awesome opportunity and worth every moment.
The Pewee Valley FD is raffling off a sharp firefighter commemorative Henry .22LR. See Captain Crunchberry for a $5 ticket. There are only 500. Proceeds benefit the Crusade for Children.
In the most famous church sermon of all time, Jesus himself said in Matthew 7:13-14 “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it.
Everyone is on a road, and every road has a destination. Everyone has a velocity, and the clock is ticking. This leads to two questions that you should think through:
Are you on the road to destruction or the road to life?
Are you lying flat or moving fast? The answers to these could mean life or death.
YHC had a coworker who suddenly died Friday. He was younger than my parents, which got my attention more than usual. I literally had a conversation with him last week about doing projects around our respective houses. He was especially helpful to me when I worked on my first project with the company. Prayers for the family and loved ones of Tony Skaggs were offered today.
First, fist bump to Stick Up on getting me to Q at other sites. I thought my moves on recruiting Qs were solid, but he negotiates a hard bargain.
Second, I encourage the PAX to make a deliberate effort to engage a PAX you haven’t seen or spoken to in a while. Use good judgement, as many PAX have differing levels of concern, exposure levels, risk profiles, etc. than you. I respect the PAX who are deliberately staying out of the gloom until there is more certainty with COVID-19. However, what I don’t want to happen is us let guys slip through the cracks, disengage, and us never get them back. Even a contact/text/conversation with them could mean the world right now. This is a very fine line, but if you’re up front about being concerned, my guess is it’ll be appreciated.
Until next meal,