24 PAX came to the Shipyard looking for a workout. YHC is still nursing some nagging injuries, so decided to craft a workout without any running. We’d just circle around the flag and do a variety of exercises. And, YHC decided to bring a speaker, with a playlist with some pure 80’s funk. A lot of our PAX missed out on this decade of music, so I take it upon myself at any opportunity to bring them a little “music appreciation” from the 1980’s, including two tracks from Prince (RIP) – “Controversy” and “I Would Die 4 U.”
This plan was all fine and good, until my Bluetooth speaker would not “pair” with my Phone. Pusher was present, but was unable to assist me with pairing my phone to my speaker. But, with only about three minutes before “go time,” Sugar managed to calmly and diligently remove the device from my Bluetooth in my iPhone’s settings and reinstall it. It paired just fine. He worked his magic right in the nick of time. Thanks, Sugar.
Weather Conditions: Somewhere around 62 degrees. It wasn’t cold, but Unplugged still had on long sleeves.
Disclaimer: YHC informed everyone that he is NOT a professional. This is an AMRAP workout, so push yourselves, but don’t hesitate to modify, if needed.
WARM-UP
SSH X 25 (IC)
IW X 25 (IC)
Cut the Grass/Morning Glories X 10 (IC)
Slow Squat X 10 (IC)
LBAC X 20 (forward and backward)
THE THANG – MINUTE TO WIN IT – Do a designated exercise, AMRAP, for 45 seconds, resting for 15 seconds; YHC will announce the next exercise during the 15 second rest period. Here are the exercises, in order that we performed:
OH Press
Butt Kickers
Curls
Mountain Climbers
Jungle Boy Squats
Reverse Crunches
Kettle Bell Swing
Dying Cockroach
Hello Dolly
Presses
V-Ups
Burpees
Shoulder Taps
We are Not Worthy’s
American Hammer’s
Plank Jacks
Crunches
Bent Over Rows
Jump Lunges
Freddy Mercury
BB Sit Ups
Merkins
High Knees
Alpo’s
Flutter Kicks
Monkey Humpers
Toy Soldiers
Squats
OH Press
Bobby Hurley’s
PAX choice rounded out the day, with: Hi-Plank/Low-plank, tricep extensions, man makers.
We ended our workout with 22 Merkins, which represents the 22 Veterans who (on average) commit suicide every day. Let’s be aware of their struggles and reach out to help as often as we can.
Count-O-Rama: 24 PAX today
Name-O-Rama
Announcements – F3 Dad’s campout is scheduled for this Friday night at Connie Maxwell. Blue Print has scheduled a Habitat for Humanity work day next Tuesday. Get with him (or Pusher) to get more information.
Also, please read your newsletter. Juggernaut does an awesome job putting it together and it contains a lot of good, valuable information. Take advantage of this and read it.
Prayer Requests: Jon Scott (Blue Ball) and family, Pot Hole (sprained ankle), Boy George’s 2.0, Chubb’s M, end of school year (students and teachers) Pacer’s friend who passed away – Mark Blanton and family, and unspoken prayer requests
YHC closed in Prayer
Naked Moleskin
• Great having two FNG’s with us today.
• One FNG is Matt Alley, campus Pastor at Newspring joined us (F3 Kool-Aid). He was EH’d by some of his congregation – Mr. Bean and Round Up. Great job, guys.. keep it up!
• The other FNG is Gary Gillion, who is a teacher at 96 and former football coach at Greenwood Christian, and former OL coach at Emerald (won a State Championship at Emerald, so the Shipyard is like home to him). YHC and Special K have been EH’ing him. Glad he bit the bullet. His name “Slip-n-slide” comes from an old video he and I made in High School. There is a video tape floating around that may, or may not, document things that may, or may not, have happened. Until then, we deny everything. Welcome, Slip-N-Slide.
• Slip-N-Slide did admit that he “almost” splash Merlot’d, but managed to keep it down. It was his first day. He may want to talk to Round Up about his first day. It was so bad they decided to take up that track.
• Music always adds a little zest to the workout. Most of the PAX today were from the 80’s and even heard a few rapping along with some of the lyrics. Good stuff.
• Mr. Bean posted, even though there was a threat of rain. He did get confirmation from YHC the night before that we’d move the workout to the covered area in front of the gym if it rained. This was agreed upon ONLY to keep the speaker dry. But, it also assured that Mr. Bean would post.
As always, it’s an honor to lead this group. Proud of all the guys who continually post, get better and push each other. Let’s keep it up!
Respectfully submitted,
Judge Judy