15 PAX (The Coop consistently draws some solid numbers) gathered in one of (possibly…) our last coldish gloom in The Fort. A quick disclaimer and we were off. We got in 40 burpees to help alleviate the penalty burpees Wegmans accumulated for sleeping through a Q at Fire Ant on Tuesday. (We got mathematically to 600, but probably only 550 counting modifications.)
Mtn Climbers x30
TWSS induced bomb jacks
Move to line
25%, 40%, 50%, 60%, 75%, 85%, 90%, 95%, full sprint, bear crawl, full sprint, Burpees
Message about acceleration
Mosey to pull up bars
Groups of 3
Derkin on hill
People’s chair with calf raise
Started in the down position and called up/down. Roughly 5 reps each. Switch stations, rinse and repeat
Derkin in Hill
People’s chair w/calf raises
Toes to bar
Mosey to elementary lot. Burpees
Curb up for 10 Mike Tyson’s and bear crawl to the other side. Rinse and Repeat.
Lunges Around the World x5 Burpees
Message on self-denial during Lent. Discussion of what we’re giving up. YHC – alcohol, Dirty Harry – alcohol, Esso – TV
Head to COT
Seated Forward Bend (held for awhile)
In this Lenten season, I find myself contemplating the Christian discipline of self denial that relates to accelerating man and issues that hinder acceleration (The Jester). A fast helps focus the mind to a higher purpose. During Lent, when I’d normally reach for a beer or some bourbon, I am forced to focus on why I chose to give that up for 40 days. I am reminded of what Jesus gave up for my salvation. I try to remain grateful for to opportunity to sacrifice something and be connected closer to his sacrifice. As a bonus, I can also analyze the times I just habitually reach for a beer instead of actually waiting until I want a beer.
My challenge as a Q is to build 2nd and 3rd F elements into the 1st F workout. For this Q, I accelerated (and occasionally decelerated) most cadence counts to help emphasize the additional physical gain from moving faster or slower. And hopefully these tempo changes focused the PAX on accelerating in all 3Fs during Lent, much like Cake Boss’s 40 day challenge.
Thanks to Punch List for the opportunity to lead.
-Band Camp dismissed