14 PAX gathered in the Lenten gloom. 10 Laced up bootcampers stayed IN and 4 runners went OUT. With a disclaimer and a reminder that YHC makes no claims as to the efficacy of the following workout, we were off:
Mosey to spot outside the cafeteria
SSH x50 (almost all cadence counts began slowly and got faster. See the NMM.)
Mtn Climbers x20
Moroccan Night Club x20
BTTW w/ shoulder tap x10
Mosey to band practice lot
Set up on the line
25% 50% 75% 95%, Bear Crawl the entire length, 100% (accelerating)
Mosey to spot between the main building and the band/ceramics wing
Hold People’s Chair while each PAX completes 5 burpees
Hold People’s Chair while each PAX says their 2019 word of the year
PAX echo the word of the year in affirmation
Mosey to the front entrance
Mosey back to COT running up and down the tennis bleachers and around the back (there’s two barely visible benches back there, be careful if you take that route).
Down Dog to Piegon Lunges
Standing and Seated Forward Bend
Flutters x20 (variable tempo on the count)
Dying Cockroach x20 (variable tempo on the count)
When PAX commit to accelerating towards advantage, then deceleration may (must?) take place in areas of a man’s life that hinder acceleration. Like deciding to run a race with a weight attached, we can remove the handicap by our choices, systems, and structures (my word for 2019). An accelerating man is continually refocusing on what is important and what is essential for each of the three Fs. Where in our life to we need to decelerate to maximize acceleration?
My challenge as a Q is to build 2nd and 3rd F elements into the 1st F workout. For this one, I accelerated most cadence counts and occasionally decelerating the count (especially in Flutters) to help emphasize the additional physical gain from moving faster or slower.
Great to post with such a illustrious group of HIMs; an honor and a privilege to lead them.
-Band Camp dismissed