YHC was on-deck for a Q a couple of weeks ago and had to signal the bullpen and get relief from Ranger. With that done, it was now time to get the payable off the Q ledger for The Arena. Been a while since the last Q and YHC was delighted to see 10 all-conference 1st Teamers show up, take the DRP, and get a little bit better. Mumblechatter was light today with the PAX either trying to figure out the next exercise, counting their reps, or enjoying the music. Playlist below, BTW.
Conditions: Take a shower, don’t dry off, get dressed. About like that.
The Thang:
Disclaimer
Prayer – Lord’s Prayer – Pledge of Allegiance
Warmup:
TTT – 10 x 4-count
Good Mornings – 10 x 4-count
Windmill – 10 x 4-count
Michael Phelps – 10 x 4-count
Half-Jacks – 10 x 4-count
Split Lunge Agility – 5 x 4-count (crowd favorite)
Get the heart rate up and Mosey into Round 1 in the front parking lot:
5 Alligator Merk – Mosey
5 Spider Jump Merk – 20 Pretzel Crunches – Mosey
5 Triangle Merk – 20 Pretzel Crunches – 30 Jump Squats – Mosey
5 Prison Cell Merk – 20 Pretzel Crunches – 30 Jump Squats – 50 Bat Wings MNC, LBAC F-R, RTR, OHC, SC.
Circle-up in the Bus Loop
Imperial Squawalker
Bend and Reach
The Lunger
Sumo Squat X
Mosey to the Front of the School
Australian Snow Angels
Upper Body Merk Jack
Crunchy Frog
Lower Body Merk Jacks
Mosey to side of school for light stretch
Forward Fold Arms Crossed
Downward Dog
Spider Lunge
Arm in the Air Twist
Figure 4
Get Bricks
4 x 4-Count Slo Mo Merk
10 x Upright Row OYO
4 Merk OYO
10 x Triceps Press OYO
20 x Brick Shimmy Locomotive OYO
Put up bricks and on to the front of the school:
Downward Dog to Plank
Downward Dog to Merk
Downward Dog to Knees-to-Chest
Downward Dog to Peter Parker
Heels to Heaven Hold It
Recover to COT
Count-a-Rama
Name-a-Rama
Announcements:
- F3 Dad’s Camp coming up
- Keep up the good attendance, some AOs really suffering.
- Q Sheet is wide open.
Prayer Requests:
- Mater – Surgery Tomorrow, 0530
Devotional:
Ecclesiastes 12:1 and the verse says in its entirety: “Remember now thy Creator in the days of thy youth, while the evil days come not, nor the years draw nigh, when thou shalt say, I have no pleasure in them.”
Solomon is giving advice here. Young people tend to think that youth is permanent and that they will never “get old.” He is saying don’t be old when evil days (bad days) come and you are not able to enjoy your time on earth.
We all want to stay young, but what is young and what does that mean? Pablo Picasso is quoted as saying “youth has no age” and so the challenge is how do you stay young at your age?
YHC was in the Army once upon a time. My first Battalion Commander in 1988 was LTC John Schneider. (Obviously I still remember him 35 years later.) One of his philosophies was “Be nimble in mind, body, and spirit.” Nimble is a word that is common, though perhaps not likely part of most people’s everyday vocabulary. (We all know “Jack be nimble, Jack be quick….”) When being nimble, think nimble = movement = growth. Being nimble in mind, body, and spirit therefore means to let you mind move and grow, let your body move and grow, let the spirit move and grow in you.
Already done one today – body. Now challenge yourself to grow you mind and challenge yourself to grow your spiritual walk with Christ.
Have a great rest of your week!
Moleskin:
- Flyover Rule in effect. Surprisingly, no airplanes overhead and no bonus Burpees.
- The PAX knew most of the playlist. 5 points extra credit to all who knew songs.
- Guy cutting the grass at the school at 0515 was a first. Kinda cramped the workout a little.
- YHC had several exercises that we did not get to because time flies. We’ll get them next time.
- The quest for the perfect Q continues.
The Playlist:
Take It Off the Top – Dixie Dregs
No More No More – Aerosmith
Half the World – Rush
Never Enough – Kiss
The Doctor – The Doobie Brothers
Sitting Still – R.E.M.
Crazy – John Hall Band
Jenny – Tommy Tutone
When the World is Running Down – The Police
Fast as You – Dwight Yoakum
SRV – Eric Johnson