PAX: 16
Steve-O
Montezuma
Defect
Twister
Tsunami
Subprime
Lumbergh
Brat
Xerox
Ferb
Mannequin
Lightfoot
Maytag
Flex Seal
Sewanee
Crock Pot (Q)
Weather: 68 deg F, 85% RH, hazy from the Canadian wildfire smoke drift
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:
SSH (IC): x15
Slooow Grass Grabbers (IC): x10
Hold L ankle: 10 count
Hold R ankle: 10 count
Downward Dog: 10 count
Cobra: 10 count
Kendra Newman front: 10 count & back: 10 count
Michael Phelps: 10 count
Imperial Walker (IC): x10
Toy Soldier (IC): x10
SSH @ 1.5x speed (IC): x15
Thang 1: YHC intentionally wanted to do exercises at different tempos. So we did the following superset twice. The first round was “Copperhead” style, with 3 steps in the eccentric and the 4th is concentric. Round 2 was a Tabata with 60 seconds of work and 15 seconds of rest.
Merkins
Big Boys
Press
Squat
Bent Over Row
Thang 2: In the big parking lot there were cones marking off a runway. There were slow, fast, and medium zones.
Red zone: Bear Crawl
Green zone: Sprint
Yellow zone: Mosey back to start
We did this for 6 minutes AMRAP.
Thang 3: Across 3 parking lot rows we did 6 volleyball block jumps on one side, ran to the other side, 6 Bobby Hurleys, all for 6 rounds.
Mary:
Da Vinci x 15 (IC)
Big Boys x 15
LBC x 15 (IC)
Then the whole PAX group held plank in a big circle while one of our 2.0’s earned his new nickname. Tsunami (formerly named “Mike Evans”) did a burpee in front of each and every PAX while the whole group held plank (nearly 60 seconds).
COT:
CoR/NoR
Announcements: Monthly Ruck
Message: Time is our only truly nonrenewable resource. Changing the timing of our exercises had a major impact on the intensity, the recovery, and the overall effectiveness of each move. Timing is incredibly important.
The writer of Ecclesiastes broke it down in a very matter-of-fact way in Chapter 3, verses 1-8:
For everything there is a season, a time for every activity under heaven. A time to be born and a time to die. A time to plant and a time to harvest. A time to kill and a time to heal. A time to tear down and a time to build up. A time to cry and a time to laugh. A time to grieve and a time to dance. A time to scatter stones and a time to gather stones. A time to embrace and a time to turn away. A time to search and a time to quit searching. A time to keep and a time to throw away. A time to tear and a time to mend. A time to be quiet and a time to speak. A time to love and a time to hate. A time for war and a time for peace.
How are you going to use your time? What kind of impact could you have one year from today?
Intentions: None spoken.
NakedMan Moleskin: Every time I Q away from the County I remember that I should do it more. I loved putting some names and faces together. It puts a smile on my face to see an entirely different squad of PAX at a site but still get a welcome and encouragement. Keep up the good work gents.
Until next meal,
Crock Pot
F3 Louisville 