YHC got voluntold he had the Q this morning, and after watching other non-professionals do this for a while figured it probably time. There were 15 HIM who stepped inside and converted C55O104 O6 and 78O2 into 55CO2 and 52H2O (you may have to look that up.) Mumblechatter was light as the PAX took it easy on YHC. My guess is they will step it up a notch on my next go ‘round.
Conditions: 50 and Clear….in other words, perfect.
The Thang:
Disclaimer
BOM
Warmup:
SSH x 10 IC
Walk in Place x10 IC
TTT x 10 IC
Good Mornings x 10 IC
The workout consisted of 4 focus areas: Upper Body, Core, Lower Body, and Stretch. These would be targeted with 4 exercises, some 5 IC, some 10 IC, and some 10 OYO. Mosey between each area. Plan was for 4 circuits, we only got to 3.
Round 1
Upper:
Chest Openers
Shoulder Taps
Triangle Merkin
Merkin
Core:
Walking Plank
Superman
High Jump Twisting Abs
Gas Pumpers (I thought that is what this one was called)
Lower:
High Knee Slow
Lunges
Squats
Al Gores
Stretch:
Quads
Lower Back
Up Dog
Down Dog
Round 2
Upper:
Army Shoulder Exercise (it has a name, but I don’t know what it is)
Deep V Merkins (not a Carolina Dry Dock)
Curb Dips (looked good on paper; in reality it was a non-exercise)
Walking Merkins
Core:
Knee Taps
Rocket Man
Heels to Heaven
Flutter Kicks
Lower:
Up Backs
Iron Mikes
Jump Squats
T-Squat Hold
Stretch:
Side Stretch
Spider Lunge
V Sit
Figure 4
Round 3
Upper:
Baby Arm Circles
Spider Jumps
Close Merkins
Wide Merkins
Core:
Knees to Elbow
Superman Pulse
Imperial Walker
Hello Dollys
Lower:
Kick Outs
Frog Jumps
Twisting Jump Squats
Calf Raises
Stretch:
Triceps Stretch
Deep Squats
Long Sit
Sitting Figure 4
The lights were on so time was called.
Count-a-Rama
Name-a-Rama
Anouncements:
Chedda trying to get his Vanna on with a tryout for Wheel of Fortune
Dam to Dam Relay – 16 February
P 200 – Late March
Prayer Requests
Bailout Mouther-in-Law
Wells Family
Unspoken
Devotional:
Do you have J.O.Y. in your life?
YHC grew up in South Carolina in the 70’s so 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. Although I have never mastered, the idea has always stuck and 40 years later, it is still with me.
Psalms 47 1-2 says:
1 Clap your hands, all you nations; shout to God with cries of JOY. (emphasis is mine)
2 For the LORD Most High is awesome, the great King over all the earth.
Joy noun
1.the emotion of great delight or happiness caused by something exceptionally good or satisfying; keen pleasure; elation
2.a source or cause of keen pleasure or delight; something or someone greatly valued or appreciated
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
YCH learned that his twitter and GIF game is severely lacking. Thanks for the encouragement and humor.
YHC also learned that he needs to use bigger font on the Weinke
Kotters to Bailout and Nick. Don’t be a stranger!