Backblast – The Motivator – 10.19.2020 – Captain Crunchberry Q

Weather: Mid 50’s, wet pavement, but no rain. Which was a sigh of relief. I’m not sure I’m mentally prepared for mild temperatures with rain. I know, you only get wet once. But man it sucks at the beginning.

PAX: Flip Flop, Harbaugh, Uncle Sam, Mr. Hat, Jolly Rancher, Lucky Charms, Tidwell, and Captain Crunchberry (QIC)

COP: I was a little behind schedule, and we didn’t get started until 0531. I failed to write out the WO list, and rushed through it as we started with a short mosey to get the blood flowing, and then gathered around The Arena. We worked through a few warm ups consisting of SSH, Grass Grabbers, Downward Dog, Kendra Newmans, and Michael Phelps.

THANG: High Intensity Interval Training. It is kind of like TABATA, only it is his big brother. 45 seconds of work, 15 seconds of rest. I had 15 exercises to run through. They were: High Knees, LBC, Air Press, Step Back Lunge, Flutter Kicks, Merkins, Step Forward Lunge, American Hammers, Carolina Drydocks, Mountain Climbers, Box Cutters, Dips, Monkey Humpers, Freddie Mercury, and Shoulder Taps. As I read off the list, no one moaned, groaned, or complained. I didn’t even have to repeat the list, which is odd. The only difference I could tell is that Pelican, Dauber, Mama’s Boy, and a few others County regulars that I’m used to were not there. I’m not saying they don’t listen, but what I am saying is they were not there, and I didn’t have to repeat the list.

Doing a HIIT workout is a really good thing to keep the heart rate up. It is also nice, because you can be under cover the whole time. So, for example, if there was a 75% chance of rain, we would have stayed relatively dry. The good news is, it stopped raining before the workout. So the LBC, Flutter Kicks, American Hammers, and Freddie Mercury we helped dry out the pavement a little, but nothing too terrible.

After completing round 1, we did a 2 lap mosey around the playground area, and back for round 2.

We ran the list a second time, did a one lap “cool down”, and then circled up for a brief set of Nolan Ryans (15 each side.) After that, time was called.

NOR / COT / INTENTIONS: Prayers for Harbaugh’s dad, mom, and M. Mention of a few upcoming Q’s, and then I thanked the PAX for the opportunity to lead. I don’t make it out much on Mondays. I don’t know if it is a weekend hangover, lack of motivation, or if I’m just that lazy. Either way, I always feel better when I start my day surrounded by this group. Go out, an conquer the day!

Captain Crunchberry

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