Crock Pot (Q)
72 deg F, 97% RH, rainy (particularly at the start)
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.
Typical Crock Pot 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
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): x15
The plan was to do burnout supersets of descending reps, with some speed work in between. We modified the speed work to an out-and-back mosey, as it was raining consistently and there was no need for the risk of someone taking a spill during the acceleration/deceleration of a true sprint.
Superset 1 – 30 reps, sprint, 20 reps, sprint, 10 reps, sprint
Bent Over Row
Superset 2 – 30 reps, sprint, 20 reps, sprint, 10 reps, sprint
Superset 3 – 30 reps, sprint, 20 reps, sprint, 10 reps, sprint
Big Boy Sit Ups
If a PAX cleared the board, they took a look around the school & chapel, then returned to doing the board again with sets of 10 reps.
Tidwell and Meter Maid are running the monthly ruck tomorrow and raising donations for Critically Loved. The goal is $1000 and they’re sitting at $815. Help out if you can!
The prophet Isaiah wrote: “Do not be afraid, for I have ransomed you. I have called you by name; you are mine. When you go through deep waters, I will be with you. When you go through rivers of difficulty, you will not drown. When you walk through the fire of oppression, you will not be burned up; the flames will not consume you. For I am the Lord, your God, the Holy One of Israel, your Savior.” Isaiah 43:1-3a
The particular passage got my attention. I like how it is written in such a way that we are to expect ‘deep waters’, ‘fire of oppression’, and ‘rivers of difficulty’. We should expect them. Regardless, this also gives direction such that we should be unafraid, bold, and full of perseverance. It also gives us instruction that we should have an overarching peace, because God will offer protection to those who remain steadfast and righteous. You may have even heard the one-liner, “Tough times never last, but tough people do.”
The message to the PAX was an attempt to balance awareness and encouragement. Difficulties of multiple varieties are coming. Be ready, persevere.
The people of Afghanistan, Haiti, and everyone treating and fighting COVID-19. Also in our intentions this morning were Little Jerry and Colonel Blaine Hedges, both of whom are on a slow recovery from a nasty bout with COVID-19. Finally, our F3 brother Husky was in our prayers as he continues to recover.
Ladybird made good on his promise to DJ my next Q (see my back blast from Tuesday 17-Aug at the Loco). He played music (not to be confused with the noise I play), and even had a couple of throwback tracks that made for some good conversation.
The rain made for a good pun during the message, as the ramp around the school had quite the steady current of rainwater.
Also, props to Valdez’s new job opportunity. He’s still with the Nature Conservancy, but has moved from a leader of a local (statewide?) area to a director for the USA! Despite the purgatory that comes with training a successor while you’re learning to be in a new role, you’ll do great. More responsibility comes with the blessing of making a bigger impact. Continue the good work dude.
Until next meal,