YHC tried some new technology this morning with both a Spotify playlist and a workout timer. Initial apprehension about it “working” was immediately relieved when it functioned properly upon pressing “Play”. YHC has also been known to complain about 90’s rock that seems to dominate Arena workouts, so this was another opportunity to introduce the PAX to some “good music” from the 70’s and 80’s. In preparation for a day of Thanks, a Tabata beatdown was in order with the PAX being introduced to some exercises they had never seen before. The Good Lord provided us with a gap in the weather where we stayed dry for the most part. YHC is now the person he silently complains about who puts the PAX on wet ground for Mary when it probably could be avoided. Maybe next time….playlist below.
Conditions: 60 degrees and clear. Rain before and after.
The Thang:
Disclaimer
Prayer – Lord’s Prayer – Pledge of Allegiance
Warmup:
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 brick pile and then to back of the school. Each exercise below was 50 seconds and 10 seconds of rest while holding/using bricks:
Alternate Heel Taps
Upright Rows
Shoulder Press
Alternate Knee Crunch
Front Kick, Brick Hold at 90 Degrees
Hammer Curls
Hammer Curl Squat
Straight Leg Raise
Weighted Up-Downs
Triangle Merkins
Weighted Squats
Plank Hold
Mountain Climbers
Up Down Front Kick L/R
Curls for the Girls
Plank Walk Spider Lunge
Shoulder Fly/Hips Forward
Shoulder Press
Flutter Kicks (no bricks)
Deadlift Hammer Curl
Mosey to school and back, transition to Mary
LBCs
Alternating Heel Taps
Superman Pull-downs
Dual Heel Taps In and Out (variation of Boat Canoe)
Side Plank Hold Left side
Side Plank Hold Right side.
Crunchy Frogs
Light Stretch to Finish
Put up bricks and on to the front of the school
Count-a-Rama
Name-a-Rama
Announcements:
- Speedsters met at Sterling Bridge pool directly following for a little more cardio down Yachting Rd.
Prayer Requests:
- Forrest co-worker Yolanda and son Elijah
- Notebook treatment regimen – on day 2 of 30
- People impacted by Coronavirus
Sorta Devotional:
YHC came across this recently and thought it was worth sharing. Author unknown.
Things I have learned. I’ve learned….
That the best classroom in the world is at the feet of an elderly person.
That when you’re in love it shows.
That just one person saying to me, “you’ve made my day!” makes my day.
That having a child fall asleep in your arms in one of the most peaceful feelings in the world.
That being kind is more important than being right.
That you should never say no to a gift from a child
That I can always pray for someone when I am unable to help them in some other way.
That no matter how serious your life requires you to be, everyone needs a friend that they can act goofy with.
That sometimes all a person needs is a hand to hold or a heart to understand.
That simple walks with my father around the block on a summer night when I was a child did wonders for me as an adult.
That life is like a roll of toilet paper, the closer to the end you get, the faster it goes.
That we should be glad God doesn’t give us everything we ask for.
That money doesn’t buy class.
That its those daily small happenings that make life so spectacular.
That under everyone’s hard shell is someone who wants to be appreciated and loved.
That the Lord didn’t do it in one day, what makes me think I can?
That to ignore the facts does not change the facts.
That when you plan to get even with someone, you are only letting that person continue to hurt you.
That love, not time, heals all wounds.
That the easiest way for me to grow as a person is to surround myself with people smarter than me.
That everyone you meet deserves to be greeted with a smile.
That no one is perfect until you fall in love with them.
That opportunities are never lost. Someone else will take the ones you miss.
That you should keep your words soft and tender because tomorrow you may have to eat them.
That it is best to give advice in only two circumstances: when it is requested and when it is a life-threatening situation.
That the less time I have to work with, the more things I seem to get done.
That everyone wants to live on top of the mountain, but all the happiness and growth occurs while you are climbing it.
Have a great Thanksgiving!
Moleskin:
After living in Lexington for years, Notebook has recently learned that FOX102.3 FM exists and “plays really good music”
Potluck is in dire need of a seatbelt mechanic.
The Playlist:
Sweet Emotion – Aerosmith
Tightrope – Stevie Ray Vaughn
Rock and Roll Train – AC/DC
Half the World – Rush
Elevation – U2
Finest Worksong – 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