YHC had no real plan for Fury until late last night. While searching the recesses of YHC’s limited brain space, it was recalled (recalled to life, perhaps?) that we had not done any Tabata work in quite some time. So, Tabata it was. But, there has been a pretty high bar set for the “warm up” at Fury lately, so YHC knew a few SSH and arm circles wouldn’t cut it. A couple of pax joined YHC to see if the workout would stand up to the test of the Fury pax. It appears to have done well, even according to Barcode the Beast, who made his quarterly post to Fury this morning. Great seeing you, brother!
Disclaimer given on the fly as we moseyed over to the pull-up bars.
5 rounds of Chelsea
- 5 pull-ups
- 10 merkins
- 15 squats
- 200m run (out to the road via the parallel bars. Not part of Chelsea, but a good addition to the work)
Tabata #1 (on 20 seconds, off 10 seconds)
- KB swings (4 minutes)
- Curls (4 minutes)
- Dips (4 minutes) (Holy modifications, Batman! Definitely a Q fail calling this one!)
Mosey down to the gazebo at the park
Tabata #2 (on 20 seconds, off 10 seconds)
- BBS (4 minutes)
- Box Jumps (4 minutes)
- V-ups (4 minutes)
Gratitude breathing exercise to wrap things up.
Count, name, pray
Manvotion piggy-backed off of the Tabata theme. A friend of mine is fond of saying, “When life gets hard, just take a breath and do what you can.” Goes right alongside another great #TruthNugget I got from an old mentor: “Do the next right thing.” Sometimes, if we focus on the big picture, we can become overwhelmed and lose focus. However, if we focus on the task right in front of us, then we can make progress toward the end goal one step at a time.
Marcus Luttrell recounted his experience of micro-goal setting as he literally drew a line in the sand, crawled past it and then drew another one in front of him. It was this micro-goal approach that allowed him to focus on getting to safety rather than succumb to the utter despair of knowing that you are the only member of your team still alive and you are desperately alone in enemy territory with a seriously wounded leg and absolutely no gear. Micro-goals allowed him to survive.
In a Tabata workout, I can focus on the next 20-second segment in front of me. A 4-minute AMRAP of any movement is difficult, but, when broken down into 20-second segments, it becomes more manageable.
This reminds me of how Paul reminded the Christians in Philippi that, in order to reach the goal, we must focus on our “one thing.”
“Brethren, I do not regard myself as having laid hold of it yet; but one thing I do: forgetting what lies behind and reaching forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.” – Philippians 3:13-14
God has never asked me (or anyone I know for that matter) to go out and do something big. He tends to reveal that big goal, then reveals steps along the way for us to follow, right in front of us. If we start looking too far ahead or at the circumstances surrounding us (looking at you, Peter) we will likely never reach the goal. Staying focused in the moment will allow us to reach the goal that God has laid before us.
Set micro-goals. Live in the moment. Be present. As our lives wind their way down the back side of our life expectancy curve, it is more important than ever to regain a laser-like focus on the high value targets in front of us.
Aye!