PAX: 7
Boss Hog (R)
WILDflower
Honey Do
Harbaugh
Focker
Lambeau
Crock Pot (Q)
Weather: 61 deg F, 83%RH, slight breeze.
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): x15
Slooooow Grass Grabbers (IC): x10
Stay down, hold left ankle: 10 count
Stay down, hold right ankle: 10 count
Downward Dog: 10 countCobra: 10 Count
Kendra Newman forward: 10 count
Kendra Newman backward: 10 count
Michael Phelps: 10 count
Imperial Walker (IC): x10
Toy Soldiers (IC): x10
SSH @ 1.5x (IC): x15
Thang 1: A beefed up COPWe moseyed with coupons to the basketball courts. Since YHC hasn’t seen many copperhead exercises in blasts lately, we talked about the three stops in the negative with one explosive ‘up’.
Copperhead Merkins (IC): x15
Copperhead Big Boys (IC): x15
Copperhead Squats (IC): x15
Copperhead Overhead Press (IC): x15
Copperhead Left Lunge (IC): x15
Copperhead Right Lunge (IC): x15
Copperhead Leg Lifts (IC): x15
Copperhead Bent Over Row (IC): x15
After a two minute block n bear, we repeated the superset above with 5 reps of even slower cadence.
Thang 2: Speed Work
Since the parking lot is long, winding, and has some elevation change, YHC placed cones breaking it up (the long way) into zones of “Fast” and “Slow”. Instructions for this thang were that Q didn’t care how slowly (mosey, walk, rest) you went in the slow zone, but you better go fast in the fast zone. We did AMRAP down and back for a set time. An odd number of zones also ensured that when PAX met, at least one of them was going the ‘slow’ direction.
With a few minutes left, we returned to the starting zone for some Mary.
Mary:
It’s been a while, and I was rusty, but I couldn’t let a good theme go to waste. PAX split up. Veteran PAX on one side, PAX with 3 or fewer Q’s to their F3 name and myself on the other. We alternated where YHC would call an exercise, then one of the newer Q’s would call an exercise. We kept this sequence until time was called.
Exercises included:
Freddy Mercury
LBC’s
American Hammer
Flutter Kicks
Gas Pumps
Copperhead Merkins (Lambeau needed just a little extra pump in his chest)
Rosalita
Scissor Kicks
Burpees (Who the heck are these new cats that call burpees in Mary?? I’m blaming Holy Roller.)
COT:CoR/NoRAnnouncements:
Tough Mudder on July 31 and donations to The Fight Against Sex Trafficking. A handful of brave guys are training for the half and full marathon. Focker and some of his buddies are eyeing the Teton’s and want to encourage PAX to donate to Fight Against Sex Trafficking in support of them climbing a mountain (respect).
Message:
There’s a short, 5 chapter book toward the end of the Bible called James. It’s short but gets straight to the point with a potent mix of wisdom and tough love.
James 1:22 says, “Do not merely listen to the word, and so deceive yourselves. Do what it says.”
Here James is making a point that there’s a temptation to listen, but not ‘do’. Learning, but not practicing. This same principle can manifest during our workouts as not getting fully stretched out, or lazily shortening your rep range, or compromising form, or cutting corners in the name of speed. In the Word, in the gloom, at the workplace, in the home, etc. there are plenty of examples of listening but not doing.
Today we did a lot of ‘copperhead’ exercise variations. This tends to force people into a deliberate range of motion. It also breaks up momentum, so it can’t be used as a crutch. Varying the tempo keeps people honest in keeping the count. This is juuuuuust enough different than the traditional reps that it keeps one honest. At first it’s easy to “listen” but not “do”, because it’s tempting to just do the exercise the normal way. Introducing them at the Boondocks today was my shot at making people ‘listen AND do’. (There’s a metaphor in here about how you can look at old exercises in new ways, but I’ll save that one for a future Q.)
Then, toward the end, there was encouragement to all the new-ish Q’s to move from the ‘listen’ stage to the ‘do’ stage and call the Mary exercises and cadence. Your next step is to Q your first workout, or Q your first workout at another AO.
The scripture goes on, giving an example of how you can be a listener, not a doer, but you’re only fooling yourself. It also talks about the blessings that come from being one who diligently practices what they’re learning. When it comes to a workout, you can fool yourself, but you can’t fool others. When it comes to parenting, the old “do as I say, not as I do” won’t work. In the workplace, your façade wears off. For believers, as James is talking to, you can fool yourself, but you can’t fool God.
Do the reps. All the way. In the gloom, and in life.
Intentions:
None spoken, but I can guarantee you that someone you love has a burden they’re carrying.
NakedMan Moleskin:
There were two occasions I thought people were working for extra credit. For a second I thought Harbaugh was going to do sprints while carrying his coupon, but he was delivering it to his car near the start line. Then, immediately after the workout Wildflower commented that Boss Hog looked like Rocky with his beanie and Ali shirt. At that same time someone else made a comment about pullups (that type of thing is usually Bulletin’s idea). Boss Hog looked at the trusses on the pavilion and said he didn’t think he could reach them. Maybe next Q, I dunno.
Also, a quick 2nd F story. Two workouts in a row I had been stationed next to Lambeau. Lo and behold, we found out (kind of by accident) that Luigi and his daughter had been in preschool together. Today, he made a special effort to sneak in attendance to my Q before heading out of town. He said the car was literally already packed but he wanted to come this morning before the family headed out. Respect. (I hope he at least took a quick shower before a multi-hour drive, but feel free to modify as necessary haha).
Until next meal,Crock Pot
F3 Louisville 