• When: 2021-01-22
  • QIC: RockDrop
  • The PAX: Buzzsaw (Respect), Ken Doll, Cinco, RockDrop (Respect), no Argyle

Insanity II at Urban Legend

YHC used his recycle skills at Urban Legend today as the workout from last week’s Q at The Arena made an appearance at Urban Legend this morning.  Recent discussion of old workouts with Headgear led to discussion of how once upon a time we both did the Insanity workout.  That said, YHC dusted off his DVD player, dug up the DVDs, and selected some of the “best” exercises from the program.  Once assembled, a double play was in store for The Arena last week and Urban Legend this week with special thanks to Shaun T.  Four All-Americans hit the floor and got better with some compound cardio, Mary, and a few yoga stretches to complete the session. Playlist below.

Conditions: 47 degrees. Perfect conditions for a light sweat.

The Thang:


Prayer – Lord’s Prayer – Pledge of Allegiance (Arena standard routine)



Good Mornings – 10 x 4-count

TTT – 10 x 4-count

Windmill – 10 x 4-count

Walk in Place – 30 Seconds

Jog in Place – 30 Seconds

High Knees – 30 Seconds

Half-Jacks – 30 Seconds

SSH – 30 Seconds

Mosey to the upper level of the parking garage. Each exercise below was 50 seconds with 10 seconds of rest/instruction between exercises:

Suicide Drills

Power Squats

Standing Mountain Climbers

Ski Downs

Basketball Drill

Push-Up Jacks

Ski Abs

V Push-Ups

Stance Jacks

Belt Kicks

Hit the Floor

Wide In & Out Abs

Kick Stand Touch the Floor (Crowd Favorite)

Frog Jumps

Moving Push-Ups

Floor Sprints

Mummy Kicks

Cross Jacks

Uppercut Jacks





Alternating Heel Taps

Superman Pull-downs

Dual Heel Taps In and Out

Side Plank Hold Left side

Side Plank Hold Right side

Alternating Straight Let Touches

Crunchy Frogs


Light Stretch to Finish

Sun Salutation

Downward Dog

Upward Dog

Side Stretch

Triceps Stretch

V-sit Left/Right/Center

Spider Lunge

Mosey back to the flagpole





  • Dam to Dam
  • Miles for Mark – Virtual 5k for Gilbert Middle School 6th Grader, see Ken Doll for details

Prayer Requests:

  • Notebook
  • No Show
  • People impacted by Coronavirus



John 3:16

This has made the rounds before but is fitting and worth resharing. (Long)

The day is over, you are driving home. You tune in your radio. You hear a little blurb about a little village in India where some villagers have died suddenly, strangely, of a flu that has never been seen before. It’s not influenza, but three or four fellows are dead, and it’s kind of interesting, and they’re sending some doctors over there to investigate it.

You don’t think much about it, but on Sunday, coming home from church, you hear another radio spot. Only they say it’s not three villagers, it’s 30,000 villagers in the back hills of this particular area of India, and it’s on TV that night. CNN runs a little blurb; people are heading there from the disease center in Atlanta because this disease strain has never been seen before.

By Monday morning when you get up, it’s the lead story. For it’s not just India; it’s Pakistan, Afghanistan, Iran, and before you know it, you’re hearing this story everywhere and they have coined it now as “the mystery flu.” The President has made some comment that he and everyone are praying and hoping that all will go well over there. But everyone is wondering, “How are we going to contain it?” That’s when the President of France makes an announcement that shocks Europe. He is closing their borders. No flights from India, Pakistan, or any of the countries where this thing has been seen.

And that’s why that night you are watching a little bit of CNN before going to bed. Your jaw hits your chest when a weeping woman is translated from a French news program into English: “There’s a man lying in a hospital in Paris dying of the mystery flu.” It has come to Europe. Panic strikes. As best they can tell, once you get it, you have it for a week and you don’t know it. Then you have four days of unbelievable symptoms. And then you die.

Britain closes its borders, but it’s too late. South Hampton, Liverpool, North Hampton, and it’s Tuesday morning when the President of the United States makes the following announcement: “Due to a national security risk, all flights to and from Europe and Asia have been canceled. If your loved ones are overseas, I’m sorry. They cannot come back until we find a cure for this thing.”

Within four days our nation has been plunged into an unbelievable fear. People are selling little masks for your face. People are talking about what if it comes to this country, and preachers on Tuesday are saying, “It’s the scourge of God.”

It’s Wednesday night and you are at a church prayer meeting when somebody runs in from the parking lot and says, “Turn on a radio, turn on a radio.” And while the church listens to a little transistor radio with a microphone stuck up to it, the announcement is made. “Two women are lying in a Long Island hospital dying from the mystery flu.” Within hours it seems, this thing just sweeps across the country. People are working around the clock trying to find an antidote. Nothing is working. California. Oregon. Arizona. Florida. Massachusetts.

It’s as though it’s just sweeping in from the borders. And then, all of a sudden the news comes out. The code has been broken. A cure can be found. A vaccine can be made. It’s going to take the blood of somebody who hasn’t been infected, and so, sure enough, all through the Midwest, through all those channels of emergency broadcasting, everyone is asked to do one simple thing: “Go to your downtown hospital and have your blood type taken. That’s all we ask of you. And when you hear the sirens go off in your neighborhood, please make your way quickly, quietly, and safely to the hospitals.”

Sure enough, when you and your family get down there late on that Friday night, there is a long line, and they’ve got nurses and doctors coming out and pricking fingers and taking blood and putting labels on it. Your wife and your kids are out there, and they take your blood type and they say, “Wait here in the parking lot and if we call your name, you can be dismissed and go home.”

You stand around scared with your neighbors, wondering what in the world is going on, and that this is the end of the world. Suddenly a young man comes running out of the hospital screaming. He’s yelling a name and waving a clipboard. What? He yells it again! And your son tugs on your jacket and says, “Daddy, that’s me.” Before you know it, they have grabbed your boy. “Wait a minute, hold it!” And they say, “It’s okay, his blood is clean. His blood is pure. We want to make sure he doesn’t have the disease. We think he has got the right type.”

Five tense minutes later, out come the doctors and nurses, crying and hugging one another … some are even laughing. It’s the first time you have seen anybody laugh in a week, and an old doctor walks up to you and says, “Thank you, sir. Your son’s blood type is perfect. It’s clean, it is pure, and we can make the vaccine.” As the word begins to spread all across that parking lot full of folks, people are screaming and praying and laughing and crying. But then the gray-haired doctor pulls you and you wife aside and says, “May we see you for a moment? We didn’t realize that the donor would be a minor and we need … we need you to sign a consent form.”

You begin to sign and then you see that the number of pints of blood to be taken is empty. “H-h-h-how many pints?” And that is when the old doctor’s smile fades and he says, “We had no idea it would be a little child. We weren’t prepared. We need it all!”

But-but… You don’t understand. We are talking about the world here.

“Please sign. We … we need it all … we need it all!”

“But can’t you give him a transfusion?”

“If we had clean blood we would. Can you sign? Would you sign?”

In numb silence you do. Then they say, “Would you like to have a moment with him before we begin?” Can you walk back? Can you walk back to that room where he sits on a table saying, “Daddy? Mommy? What’s going on?” Can you take his hands and say, “Son, your mommy and I love you, and we would never ever let anything happen to you that didn’t just have to be. Do you understand that?” And when that old doctor comes back in and says, “I’m sorry, we’ve … we’ve got to get started. People all over the world are dying.” Can you leave? Can you walk out while he is saying, “Dad? Mom? Dad? Why are you leaving me? Why … why are you forsaking me?”

The next week, there is a ceremony to honor your son. Some people sleep through it. Some people don’t come because they go to the lake. And some folks come with a pretentious smile and just pretend to care. Would you want to jump up and say, “MY SON DIED FOR YOU! DON’T YOU CARE?” Is that what He wants to say? “MY SON DIED FOR YOU. DON’T YOU KNOW HOW MUCH I CARE?”



Good to see Cinco at Urban Legend (for the first time?) Conducting recon for next Friday’s Q

The PAX showed amazing ability to grasp the exercises with 10 seconds of poor demonstration


The Playlist:

Sweet Emotion – Aerosmith

Tightrope – Stevie Ray Vaughn

Rock and Roll Train – AC/DC

Half the World – Rush

Elevation – U2

Sitting Still – R.E.M. (Personal favorite band of all time)

Won’t Get Fooled Again – The Who

Roll with the Changes – REO Speedwagon

I’m Bad, I’m Nationwide – ZZ Top

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