December 10, 2020//Westside High School//AO-The Battlefield //34 balmy degrees//
16 Pax: Stella!, Samples (Respect!), Tenderfoot, Spacebar, Brazilian, Tugboat, Waterboy, Dirty Bird, Safe Ride, Betamax, Rollbar, Big One, Hoosegow, Wentworth, Baskins, and Folsom.
05:30 The PAX gathered just outside the track. The mission statement was made, the 5 core principles were stated, the disclaimer was made, Folsom urged the PAX to give 100% in this you vs. you beatdown and to “leave it all out on the field today” and then he led the PAX onto the track.
05:33 Warm O’ Rama
- Mosey for a ¾ lap, then circle up around the 50 yd line
- Don Quixote (or is it Windmills?) ICx10
- Goofballs ICx20
- Cherry Pickers ICx20
- Mountain Climbers ICx20
- LL Cool J’s ICx10
05:40 The Thang: Blackjack a.k.a. 21
Folsom had the PAX move to the sideline while recovering from the LL Cool J’s. You really haven’t lived until you’ve ripped off 10 of those. 21 is simple math, 1 rep of exercise A on this sideline, sprint, not mosey, to the other sideline, 20 reps of exercise B, sprint again, 2 reps of exercise A, sprint, 19 reps of exercise B, and on and on until you’ve flipped the equation to 20 of exercise A and 1 of exercise B. Today, the farthest anyone got was 14 reps of exercise A and 7 of exercise B, which was the Dynamic Duo of Stella! and Samples (RESPECT!) Exercise A was the Foxhole (1 Big Boy + 1 Merkin = 1 Foxhole). Exercise B was the Air Squat.
06:05 MOM: The PAX circled around the 50-yard line and partook in some core exercises.
- Static Freddy Mercury’s (Hold for 10 count each side) x10
- Full Body Crunches x15
- Heel touches ICx20
- Big Boys x21 because none of us got to 20 Foxholes and one for good measure
06:10 Announcements/Prayers: This Friday is Ponzi’s blood drive. We’re in the final 2 weeks of Queen’s Service Challenge II and we need help! Join in, lose some pounds and more money gets donated to Hope Center. CSAUP is coming January 2, 2021. Ramp up your workouts now! It was great to see so many pre-runners/ruckers today. Keep accelerating brothers! Prayers for Waterboy’s cousin, who is having health issues.
COT: “Gratitude > Expectations = Pretty Good Day.” –Ray Wiley Hubbard, American singer/songwriter and Outlaw Country Legend. In Ray’s song, Mother Blues, he tells a bit of his life story. In the end, he says, he’s made a lot of mistakes, but he’s done some things right too. He’s found that when his gratitude is higher than his expectations, he has pretty good days. I find that to be absolutely brilliant and true. When I think about times where I’ve been the most hurt, the most down, the most disappointed, it wasn’t because of anything that someone did or something that happened, it was what someone didn’t do or what didn’t happen that I wanted. That’s expectations. Last time I was really hurt was over a woman, of course. I was hurt because I felt she had so much promise. Our relationship hadn’t been that great, or even that long, but I had hopes so high for us. Those hopes are what hurt me. If, I had instead been grateful for the time we did spend together and kept my expectations reasonable, I wouldn’t have been hurt at all with the break up. So remember this simple math for a happier life: 20+1= a simple yet effective beatdown and Gratitude > Expectations = Pretty Good Day.