YHC has heard Bulldog talk about the positive experience of Q’ing at another AO on more than one occasion. So, when Bulldog showed up (again) to Q at The Arena last month, YHC thought it was about time to take the Nantan up on his gently worded challenge and get out of the proverbial comfort zone. The PAX at Graveyard were welcoming to a first-time visitor in either capacity as a PAX or the Q. Perhaps they were just trying to figure out the next exercise. Perhaps it was the playlist (below.) Either way, mumble-chatter was light, the DRP was taken, and calories were burned. When 0615 came around, ten (10) HIM were ready for the day and 45 minutes better than they were at 0530.
Conditions: 68 degrees. Light humidity. Nearly perfect
The Thang:
Disclaimer – Prayer – Lord’s Prayer (Arena SOP)
Warmup:
TTT – 10 x 4-count
Good Mornings – 10 x 4-count
Michael Phelps – OYO
Upper Cut Jacks – 10 x 4-count
Raise the Roof Jacks – 10 x 4-count
Split Lunge Agility – 10 x 4-count
1 minute of AMRAP Merk – 80% Rule in effect
Mosey
5 Alligator Merk – Mosey
5 Spider Jump Merk – 20 Pretzel Crunches – Mosey
5 Triangle Merk – 20 Pretzel Crunches – 30 Squats – Mosey
5 Prison Cell Merk – 20 Pretzel Crunches – 30 Squats – 40 Bat Wings: LBAC F-R, RTR, OHC, SC
Mosey Down McEnroe Hill (no idea what this hill is called)
Imperial Squawalker
Bend and Reach
Sumo Squat X
Up McEnroe Hill
Australian Snow Angels
Upper Body Merk Jacks
Crunchy Frog
Lower Body Merk Jacks
Mosey to Stadium and get Bricks, all exercises on/with Bricks
4 x 4-Count Slo Mo Merk
Deadlift to Upright Rows 10 x 4-count
4 x 2-Count Slo Mo Merk
Deadlift to Curls 10 x 4-count
Downward Dog to Plank x 4
Downward Dog to Merk x 4
Downward Dog to Knees-to-Chest x 4
Downward Dog to Peter Parker x 4
Back to the SP for a light stretch
Forward Fold Arms Crossed
Downward Dog
Spider Lunge
Arm in the Air Twist
Single Arm Stretch
Sun Salutation
Recover to COT
Count-a-Rama
Name-a-Rama
Announcements:
- Bulldog says come to Fuel, it’s Fun!
- Opportunities to Q available everywhere
- Nothing else major on the horizon
Prayer Requests:
- Netflix’ wife
- Lots of folks traveling
- Unspoken
Devotional:
Do you have J.O.Y. in your life?
YHC grew up in South Carolina in the 70’s so that meant he liked Aerosmith and watching wrestling on WTCG out of Atlanta. WTCG was TBS before Ted Turner became Ted Turner. Thunderbolt Patterson was one of the “good guy” wrestlers and once said on-air that having Joy meant Jesus, Others, and Yourself. That idea and that acronym obviously struck a chord with me and 40+ years later, it is still with me.
Psalm 47 1-2 says:
1 Clap your hands, all you nations; shout to God with cries of joy.
2 For the LORD Most High is awesome, the great King over all the earth.
Psalm 98 4-6 says:
4 Make a joyful noise unto the Lord, all the earth: make a loud noise, and rejoice, and sing praise.
5 Sing unto the Lord with the harp; with the harp, and the voice of a psalm.
6 With trumpets and sound of cornet make a joyful noise before the Lord, the King.
Joy (noun) is defined as:
1.the emotion of great delight or happiness caused by something exceptionally good or satisfying
2.a source or cause of keen pleasure or delight
3.the expression or display of glad feeling
4.a state of happiness
Our F3 Lexicon tells us that living third is “the consistent and deliberate placement of oneself third, behind Creator and Community.”
Kinda sounds like J.O.Y – Jesus, Others, Yourself
Moleskin:
- Too many ‘Crowd Favorites’ in the workout today to note
- “Don’t you do LBCs or something?”
- No one identified the playlist theme
Playlist:
- Rockin’ Into the Night – .38 Special
- Rock and Roll Fantasy – Bad Company
- Rock & Roll Band – Boston
- Rockin’ Down the Highway – The Doobie Brothers
- Rock and Roll Hoochie Koo – Rick Derringer
- Rock’n Me – Steve Miller Band
- Rock and Roll All Night – KISS
- Whiskey Rock-A-Roller – Lynyrd Skynyrd
- I Like to Rock – April Wine
- Detroit Rock City – KISS
Timed Out on These:
- Rock You Like A Hurricane – Scorpions
- Piece of the Rock – Mother’s Finest
- Rock N Roll Train – AC/DC