Captain Crunchberries reached out a few weeks ago looking for a Q and I was glad to oblige. You may have noticed but it hasn’t rained the last few weeks. Much to my surprise when I woke up, I saw it was raining outside. I checked out my iPhone weather. Below is what I saw. The only rain for the week was right before my Q.
We wouldn’t let a little rain get in the way of getting better. As I arrived, I nearly ran over huge bag of garbage at the turn in for the Firehouse. When I arrived, I started to look at my weinke to make sure I was prepared and ready to go.
I did want to point out three things Captain Crunchberries did this morning (I hope he gets this message since he has an Android but he is exploring getting an iPhone). First, he picked up Tidwell to get him to the workout. Second, he spotted the trash in the road and went right out to pick it up and get it into a dumpster. Lastly, not all the PAX had coupons so he went to pickup coupons by the Firehouse for everyone. As you can see, he is a true HIM.
I waited for Captain Crunchberries to return with the extra coupons before we could get started. I gave the disclaimer that I was not a professional, modify as necessary, everything is merely a suggestion, you are here on your free will and accord, know your body, watch for traffic and before careful on slick pavement.
We 8 PAX – Holy Roller (R), Jolly Rancher, Lucky Charms, Captain Crunchberries, Tidwell, Moab, Seal Pup (2.0) and Meter Maid (Q).
I showed everyone a preview of the main thang and talked about Steve Skipton Sr., a firefighter, who the workout was dedicated. He was a NJ firefighter who was a first responder at 9/11 and spent several weeks at Ground Zero. He died from cancer at age 41 and it was believed related to his time at Ground Zero. Even with his diagnosis, he maintained a positive attitude.
For COP, we did 25 SSH IC (good thing Pelican was at IPC), Downward Dog and Stuff (No Focker here to yell out “left left” or “right right” so I had to do it myself), Front and Side Planks (we don’t do the side planks enough in my opinion), Floor to Ceiling Presses with Coupon, and Deadlifts. Many of these core and strength are important for firefighters to be able to carry, hoist and drag people out of fires.
Here was the board with the main thang.
After the first lap, I turned on some themed music. With the running, they may not have heard all the songs. Below was the full playlist.
There was lots of good mumblechatter. I love how Jolly said he has been a firefighter for 21 years and we have never done any of these exercises. This must be for professional firefighters, not volunteers.
Moab said he wasn’t sure about posting but his 2.0, Seal Pup, got up first and encouraged that they come post. They are both really crushing it.
We spent the last 5 minutes with Mary. We did a tabata with a new exercise, Boxer Sit-ups. You did a sit-up and at the top, you punch right and then left. We did 40 seconds on and 20 seconds off for 4 rounds. (I know Pelican would have tried to change it to 20 seconds on and 10 seconds off.). For the last one, we did 40 seconds of alternating splinters. Time was called.
We did NOR and COR. For announcements, the monthly ruck tomorrow night is being modified to only taking place in Oldham County and largely on sidewalks and outside residential neighborhoods. For tomorrow given the curfew, Pleasantville will be done at the County at 5:30AM. Viking has a ruck scheduled for Saturday morning. Check out Slack for more info.
For intentions, we prayed for the police officers shot last night, coworkers dealing with ailments and PAX self-quarantined by COVID. We lifted up these intentions and those unsaid intentions to the Sky Q and ended with an Our Father.
Always humbled to lead,
PS- Holy Roller and I left the workout and traveled to the County to cheer the PAX competing the final week of IPC4 on the green space.