Run-n-Gun is not an AO this YHC posts to on a regular basis due to scheduling. But being on the Q schedule almost always gives me a hall pass with the M. I was excited to have a full hour at my disposal, and tried to plan a weinke that wouldn’t run short. Turned out to not be a problem. We logged 2.5 miles with a moving pace of 9:13/mile.

8 of TheForts finest posted, of which Apache and Twister opted to Ruck. Pusher advised that the potential for heavy complaining was high, given the heat, humidity, time of day, and Q. Disclaimer was given and 6/8 pax headed for a lap or two around the Y soccer fields before gathering for warm-up.

Warmup-o-Rama
-Windmills (x10)
-Imperial Walkers (x10)
-Mountain Climbers (x20)
-Scorpion Dry Docks (x10 each leg)
-Heals to heaven (x10)
-Morning Wood (10 OYO)
-Low Slow Squats (x10)
-SSH (x30)

Mosey down trail behind soccer fields, down behind the large pond, and to the service road at the end of Drayton Court for suicide circuits across 5 cones set up 10 yards apart heading up the service road. Quick reminder for those that haven’t done these before, the movement among the cones is like that of a suicide (with the base touchline being the first cone at the bottom). Each cone had instructions on it, so while it looks complicated in the backblast, it was far less confusing in action. YHC has written this exercise up in a few different back-blasts, and it seems to come out different every time.

Partner up, size not matter.

Round 1
– Cone 1: 20 LBCs
– Run to Cone 2: 20 Russian Twists
– Bearcrawl back to Cone 1

Round 2
– Cone 1: 20 LBCs
– Run to Cone 2: 20 Russian Twists
– Run to Cone 3: 20 Sumo Squats
– Crab walk to Cone 2
– Bearcrawl back to Cone 1

Round 3
– Cone 1: 20 LBCs
– Run to Cone 2: 20 Russian Twists
– Run to Cone 3: 20 Sumo Squats
– Run to Cone 4: 10 Carolina Dry Docks
– Partner 1 wheelbarrow to Cone 3
– Crab walk to Cone 2
– Bearcrawl back to Cone 1

Round 4
– Cone 1: 20 LBCs
– Run to Cone 2: 20 Russian Twists
– Run to Cone 3: 20 Sumo Squats
– Run to Cone 4: 10 Carolina Dry Docks
– Run to Cone 5: 20 Plank Punches
– Partner 2 wheelbarrow to Cone 4
– Partner 1 wheelbarrow to Cone 3
– Crab walk to Cone 2
– Bearcrawl back to Cone 1

Quick recovery, then mosey to a fountain on up the road for some work knee-high wall work.
-Box jumps x20
-Dips x20
-Decline Peter Parkers x20
Repeato at half the reps.

Another quick recovery, and we were off to the office buildings at the corner of Sutton and Market. Upstairs, the pax were surprised to find some refreshments (well…bottles of water), strategically placed with an F3 EH card to ward off looters.

Partnering up again, we had time for 2 rounds of team work on the steps:
1) P1 bunny hops up 2 loops while P2 flutter – flapjack
2) P1 3 up/down loops while P2 chop sticks – flapjack

Mosey back to the soccer field for SSH/Burpees in the style of Jack Webbs. For every 1 burpee, we did 4 SSH (4 count). We made it to 4 burpees before we ran out of time.

Naked Moleskin
There’s a line in DC Talk’s song “Day By Day” that says “the physical world creates a spiritual haze”. I think that as long as we are of this physical world, we will have to work hard to see though at least some degree of spiritual haze. It’s the human,fallen side of us.

Throughout the workout, I discussed with pax how for me, hearing God’s voice usually requires being at a place where I recognize how broken I are, and being in an environment where my ears can hear through the noise of this physical world. The word “attentional” means “a capacity to maintain selective or sustained concentration”, and is something often needed to focus on hearing God’s voice. These days being “attentional” is nearly impossible with all the hyper-active distractions flooding our every sense. Since it won’t happen by accident, I encouraged all pax to routinely find some quiet space in their day, every day, to just focus on listing for God’s voice, then to have the courage to act on that what He tells them.

Thanks to Corruption for the opportunity to lead. As always, it was an honor to serve as Q. Every pax did awesome, though I expected a bit more complaining from Pusher (next time?).

AYE!
-old bay