• When: 2019-12-12
  • QIC: Short Haul
  • The PAX: MacGruber, Niles, Lumbergh, Meter, Paper Jam, Brita, Goodman, Short Haul

It’s Spelled T-a-b-a-t-a

YHC, among several other PAX will be running in the Kiawah marathon in two days, and so a nice, easy workout that took it slow on the legs was in order. YHC dialed up a tabata workout that incorporated some cardio, some abs, and some upper body work. Stretches were also included. Read on for the details.

Conditions: mid 30’s and clear enough for Paper Jam to explain how satellites in space can be seen, then seemingly disappear


The Thang —

YHC led the PAX to the block pile, despite objections from Lumbergh and his cold hands. Each PAX, including the fashionably late MacGruber grabbed a block and headed over to the speed bump to get the workout started with a few tunes from the 80’s:

The basic pattern was this:

60s – work
10s – rest
60s – work
10s – rest
60s – work
10s – rest
60s work
10s – rest

120s of stretching, flip flopping every 20 seconds

The above constituted one round, and it was repeated 6 times, with the following being the “work” and “stretches”:

SSH,MTC,Merkins,Squat — Quad Stretch

Flutter Kicks, Iron Cross, Am. Hammer, LBC — Hip Flexor Stretch. It was here we saw a light moving across the early morning sky; YHC thought it was the ISS, but PJ interjected, and said “No, that’s a satellite. The ISS would be coming from the west.” — Who knew?

(With Blocks) Shoulder Press, Curls, Extensions, Merkins — Runner’s Stretch

Burpees, Monkey Humpers (an Ambush favorite), IW (in circles… apparently?), Hand Release Merkins — Sitting Hamstring Stretch. Somewhere during this cycle, the PAX all stopped briefly to air-drum THE part in Phil Collins’ classic hit, ‘In the Air Tonight’

BBSU, Heel Touches, Oblique Crunch Left, Oblique Crunch Right — Standing Hamstring Stretch

(With Block) Hold Block OH no locking arms, Deadlift, Squat Thruster, Back Row — Groin Stretch

For MacG… the app YHC used for this is called ‘Tabata Timer’ on the Google Play store; not sure about the Apple version, but there’s a ton out there with similar functions.

Announcements —
Christmas Party 12-14 ( Saturday @ 6:00pm )
Niles Bday Party
Kiawah Marathon

Prayer Requests —
Tubbs – Strained muscle
Brita’s Friend, Michael – fell from deer stand
Kiawah Runners / Traveling

Devo — Matthew 11:28-30

    28 Come to me, all who labor and are heavy laden, and I will give you rest. 29 Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. 30 For my yoke is easy, and my burden is light.”

The mission of the Holy Spirit is to make this unburdening by Jesus real in your experience with Him. People filled with the Holy Spirit are called to abandon agendas, rights, insults, and resentments and are asked to drop everything when prompted by Him to lighten the load.  This is what Jesus did, as did the men of Pentecost.  And it’s what God’s Man does today.

Spirit-filled men end up doing things they never imagined in order to create a witness of His work in and through them.  In fact, lightening the load of others is so mission critical that the apostle Paul was told by the Holy Spirit to make it a command for every New Testament believer.  “Carry each other’s burdens, and in this way you will fulfill the law of Christ” (Galatians 6:2).

Everyday life is heavy! Our very presence in the midst of a heavy season of pressure relieves and comforts people.  Titus show up, bring his infectious presence and perspective, and soon the others around him have gone from heavy and harassed to light and delighted.  We carry one another’s burdens by simply showing up to help.  As we arrive and engage people, the pressure gets redistributed and sometimes even eliminated. We are the beneficiary because lightening another’s burden lightens our own.