Back Blast 24-Sep-2021 Friday Wisteria at Pleasantville 05:30 Crock Pot Q

PAX: 4

AirplaneDot (Welcome Back)Asian Zing (R)Crock Pot (Q)

Weather: 46 deg F, 92% RH

Disclaimer/FNGYHC 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): x10Slooooow Grass Grabbers (IC): x10Stay down, hold left ankle: 10 countStay down, hold right ankle: 10 countKendra Newman forward: 10 countKendra Newman backward: 10 countMichael Phelps: 10 countImperial Walker (IC): x10Toy Soldier (IC): x10Side Straddle Hops 1.5x speed (IC): x15

Thang:Run, Mary, Run!
We moseyed to the lap start/stop point, with a board full of the following Mary exercises:

Big Boys

Flutter Kicks

American Hammer

Da Vinci


Pickle Pounder

Dying Cockroach

We started with 10 reps of each exercise. Then we did a short lap from the metal pagoda around the pointy rock monument (all of this is on Meeting Street). When we returned, PAX did 15 reps of all the Mary exercises in a superset, followed by a lap. We repeated for a 20 rep round, a 25 rep round, and after the 30 rep Mary round, we did a big lap from the metal pagoda around the entire Meeting Street park/mall area. We had just enough time to do a 10 rep Mary round before returning to the starting point.


Announcements: No announcements today.


The prophet Ezekiel wrote, “This will happen because these evil prophets deceive my people by saying, ‘All is peaceful’ when there is no peace at all! It’s as if the people have built a flimsy wall, and these prophets are trying to reinforce it by covering it with whitewash! Tell these whitewashers that their wall will soon fall down. A heavy rainstorm will undermine it; great hailstones and mighty winds will knock it down. And when the wall falls, the people will cry out, ‘What happened to your whitewash?’”
‭‭Ezekiel‬ ‭13:10-12

Today’s workout was about working something that YHC stinks at and frequently skips… core. Core work doesn’t show up enough in my Q’s, nor in my real life. But show me a person who doesn’t actively engage their core and I’ll likely show you someone with back problems or mobility limitations due to back problems.

The point of programming a tough and repetitive core workout was a metaphor like Ezekiel talked about. It’s easy to paint a wall. It’s easy to make it pretty. You get feedback, praise, and encouragement for doing so. But fortifying a wall? Not so much. But when the big storm comes, guess which one of those efforts made a bigger impact?

There are likely areas in your life where you’re ‘painting’ and not ‘fortifying/strengthening.’ Eventually those walls will be challenged. Many of them will fail. It’s not sexy work to reinforce things. It doesn’t get credit. It virtually goes unnoticed. But it’s still important. 

YHC is here to tell you that the big storm will come. Today’s the day to start getting ready for it. You can do it.


Bulletin’s sister Karen has gone into kidney failure of the kidney he donated to her in late 2019. She’s recovered, but has gone back on the transplant list and back on dialysis. It’ll be a significant lifestyle change for her, and it has to be a significant blow to him. If you’re reading this Bulletin, your selfless gift to your sister makes you the kind of person that I aspire to be like. Respect. Much love and many prayers are coming from the Crock Pot family toward you and your sister. 

NakedMan Moleskin:

It was good to see Dot back out. He said it’d been a while. Who else needs a little reminder that today is a good day to get back out in the gloom and start reinforcing some strength? Who was it that popped up in your mind? Send them a text right now. Use this template:

“Hey man, I haven’t seen you in the gloom for a while. Several of us have drifted but it would be cool to see you back next week. No response necessary, just thought about you randomly and wanted to say hey.”

Let me know how it goes.

Until next meal,Crock Pot

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