After an early morning thunderstorm threatened to shut down this morning’s workout, we received the all-clear to commence with the beatdown as planned. I was excited to help Quisenberry celebrate his final bootcamp in his 30s. We all had a great time mumble chatting him up throughout the entire workout. Thankfully, he’s a good sport! [previous section redacted due to Quisenberry’s excused (but unfortunate) absence.]
The plan was to avoid too much exertion for those tapering in advance of the P200 without making the workout too easy. Nearly eliminating all music was step one in achieving that goal. Step two was adding a musical component which always serves to distract the PAX from the overall suckiness of the sucktitude. Thanks to some fun with GarageBand, I was able to come up with a varied playlist of songs perfect segmented for some tabata intervals. In the end, it didn’t get to bad (or stay too easy). It was juuuuuust right.
For those who are interested, here’s how it all went down.
WEATHER
Ranger (mid-50s) and Blind Melon (No Rain)
COP
MOSEY to staff parking lot for COP
SSH X 20 IC
SQUAT X 20 IC
LBAC (forward) X 20 IC
TTT X 20 IC
LBAC (backward) X 20 IC
IW X 20 IC
OHC X 20 IC
TABATA – 8 rounds: 20 seconds of exercise followed by 10 seconds of rest for 4:00 total
MOSEY over to sidewalk near building
ROUND 1 – “Pass the Mic” by Beastie Boys
Exercises included: Squats, Gorilla Squats, Prisoner Squats, Jump Squats
ROUND 2 – “Running Down a Dream” by Tom Petty
Exercises included: Merkins, Plank Merkins, Carolina Dry Docks, Shoulder Taps
ROUND 3 – “Monkeywrench” by Foo Fighters
Exercises included: Imperial Walkers, Hillbillies, Flutter Kicks
ROUND 4 – “No Rain” by Blind Melon
Exercises included: Plank-o-rama
ROUND 5 – “Tome Sawyer” by Rush
Exercises included: Burpees, Burpees, Burpees, Burpees
MOSEY to front of the building for MARY
MARY
Encore performance of “Pass the Mic” by Beastie Boys
Exercises included: Flutter Kicks, American Hammer, Imperial Walkers
RECOVER
ANNOUNCEMENTS
* P200 this weekend
* March 30 – Cross Ruck (see prevails for details)
* March 31 – 3-year anniversary at The Mission (8:30 at Finlay Park)
* May 5 – 2nd Annual F3 3rd F 5K
* May 19 – Mud Run
PRAYER REQUESTS
* Dear Diary
* Safe travels for Midway students heading on their field trip to Biltmore House
DEVO/CLOSING THOUGHTS
We were in a hurry to clear out with the parking lot filling up with cars dropping off kids for their early-departing field trip, so we went without a structured devo today. I’ll share here, though, a reminder for us all to be in prayer for our own and one another’s marriages. Those relationships are part of the foundation of our ability to lead others. If we’re not first effectively leading at home, how can we expect to be able to lead effectively outside the home. Furthermore, sometimes our wives don’t need a leader as much as they need a partner. Leadership IS crucial, to be sure, but a healthy marriage has so much more to it than following and leading. May we continue to be there for one another as we strive to be the men we’re called (and equipped) to be.
As always, it’s an honor to stand among and lead these men. I look forward to seeing them all in the gloom soon.