Date: 2/15/20
AO: Armada
QiC: Swingline
Pax: The Hackface, Pope, Waterboy, Macaroni and Dr. Claw (fashionably late)
Pre-Pre: The Hackface graciously joined me on a brisk 4.5+ mile stroll with speed bumps. Good talk – key take away – you need to change your thinking in order to change your actions. Makes me think of Romans 12:2-3 which commands: Do not be conformed to the pattern of this world but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is – his good, pleasing and perfect will. First we need to think about what we are thinking about – recognize and be aware of how our thoughts and how they affect your emotions, desires and choices. Many times we have a lie that we have believed for many years that needs to be replaced with a truth – from God’s Word – to help transform our hearts.
Prep talk – as you may remember from VQ a few months ago I love me some music. Today’s playlist brought us on a journey thru, well, my journey. My life before I knew Jesus and my life now knowing Him. I was a DJ is college and spun electronic music – mostly for fun but also for parties – and was into all the extra-curricular activities that surrounded that scene. I also was into rap/hip hop. And most recently contemporary Christian music.
Warm-o-rama:
SSH x 15 (IC)
Seal jacks x 15 (IC)
Imperial walkers x 15 (IC)
Hillbillly squats x 15 (IC)
Willy Mays Hays
Runners Stretch
Good mornings (forgot momentarily the name of these – sorry Bartman!!)
Squats to the music! 3+ minutes of squats to the beat of some Mmmt..Mmmmt..Mmmt..Mmmt and getting in some low squats pumped out at 2 points where the tempo picked up the pace. OT, Shoota and Delorean – this is the song we did step ups to the other week for the pre-pre. The grunting has already started.
Thang:
Indian run variations are about to start. Dr. Claw coming in hot! The speaker comes with us and is the baton passed to the next runner in line. Drop the baton and it’s 40 burpees! Started out on the track with normal old Indian run a few times thru.
Next up is Duck and Weave. PAX spread out a little and start duck walking while last PAX runs to the front weaving back and forth thru the ducks. Legs are burning, grunting increasing.
We get to the pull up bar and seems like a good time to give the quads a rest. AMRAP merkins while 2 PAX get 7 pull ups in.
Time to Walk Like an Egyptian – to the remixed version – PAX in Indian run formation take 1 lunge forward held in place while last PAX hands off the speaker and runs to front. PAX take next lunge forward and hold til last PAX makes it to the front. Keeping going for the entire straight-away.
Last variation – front PAX does Bobby Hurley’s (squat down, slap hands on ground, then jump squat up like a jump shot) AMRAP while other PAX bear crawl past and then falls in behind. Next front PAX then does BH’s while bear crawls pass him by. We make it one time thru and then mosey to the front corner near 96 for some hill work. No one dropped the speaker - not sure if that was a good thing or not - may have been a nice break on the legs.
Time for some 11’s. These we will do together. PAX complete the # of reps plus AMRAP until all PAX are in. Bottom is burpees – top is jump squats. Mode of transportation up/down changes each time. Going up the hill we completed: politicians, crawl bears, side shuffles, frog jumps, sprint. Going down we completed: bear crawls, side shuffle, walk crabs (hammy-killers), and last one was a walk down – legs are smoked. The Hackface had to pre-vac – thanks again for joining me for the pre-pre!
Last up is - No-surrenders. PAX stand with hands behind head, elbows out. Right knee down to grass, left knee down, right leg up, left leg up back to standing position. That’s 1. Next set starts with left knee down. Alternate legs up to 40 reps total.
5 minutes of Mary. Slow a$$ mountain climbers. Right knee to right wrist. Left knee to left wrist. Then to elbow. Then to armit. Back to wrist, then elbow, etc. Too many reps to remember. Abs are burning. Time to low plank for a few. Then J-Lo’s IC for 10. Then heel taps (alternating crunches to reach for heel). Then toe taps bellies up. Then toe taps bellies down. Then low plank humpers to finish it off in true Valentine's Day spirit.
Strong work today brothers! Thanks for taking the journey with me. Thanks for letting me lead. I am grateful for each of you.
Moleskin: Before I knew God or encountered Jesus I was a completely different man. I was super impatient – I was the DB weaving in and out of traffic on the highway. I thought I was in control of my life, life was all about me – I was hot $h!t, I was invincible. About 10 years ago God opened my eyes to the truth. Not of the previous statement were true! The past month or so I have been doing a lot of fasting and praying (thanks Mac for inviting me to join you last month for the 21-day challenge. I have never been so close to the Lord (relationally) than I am now!! It’s pretty amazing!! He was faithful (and close) thru those years that I was far from him. I am thankful for His grace throughout all of my life and pray that He continues to help me recognize grace being offered continuously by Him as well as those close to me – especially my wife. I pray that we (myself included) remember His grace often and let it transform our hearts and we can find true life and freedom in Him!
Comments