Slow Motion

AO: The Crossroads

When: 06/09/2018

QIC: Wham-O

PAX (): Nomad, Misty, Legionairre (respect), Fudd, Quagmire, Dandy (I think I saw him in the distance)

(A moment of personal privilege) After a good time in the gloom this morning, YHC was saddened to hear of the news of Anthony Bourdain. I’ve always admired Bourdain and enjoyed his books and TV shows. One thing I have always admired is that he listened to people. He would go to some of the most out-of-the-way and hard-to-reach places, and eat the food and partake in the hospitality offered to him. He would genuinely ask people questions and he would listen to their answers. He was able to hear stories and share stories of people’s lives just by genuinely listening to another human being. It did not matter if he was in someone’s one-room house, a street cart, or in one of the most celebrated restaurants in the world, he would ask questions and listen to people. How often do we go throughout our day and not listen to people? We think about what we have to say and what have to do, and do not listen when someone else is sharing. This happens in the COT for me all the time, as I think about what I’m going to share, or what I have to do the rest of the day. YHC shared a few days ago that I try to run decisions through a “will this make me the best version of myself?” filter. Anthony Bourdain’s death makes me think listening is one the best things I can do.

On to exercising.

Warm up

15 SSH

10 Weed Pickers

10 Windmills

15 Imperial Walkers

Sun Gods/Michael Phelps

The Thang

Mosey to the far lightpost at the end of the upper parking lot for some BLIMPS-B Route 66. Whole lotta code words in this one. At each light post you do an exercise. 10 Burpees, 20 lunges, 30 Imperial Walkers, 40 Merkins, 50 Plank Jacks, 60 Burpees, and finish with 10 Burpees. Air chair (no arms on the legs) for the 6.

We are now in the car pool lane, so we need to slow it down. Lunge walk between no parking signs, reduce reps, and make the exercises harder. 5 Body builders, 10 Leg throws, 15 Imperial Squawkers, 20 Minhkins, 25 Peter Parkers, 30 Stargazer Squats, finish with 5 Bodybuilders (unless you are Quagmire, then you do 10). Plank for the 6.

Mosey over to the bus parking lot for some DORA. Grab a partner and a coupon. Partner count of 50 squat thrusts, 100 Upright rows, 150 Overhead Press. Partner Lieutenant Dans on their own cadence to the island and back. Switch out until completion.

Indian run to the parking lot where we finished off our legs. Grab a bench and do 10 pistol squats and 10 bulgarian split squats per leg. A few minutes left so AMRAP skater squats until we moseyed to the flag, where the real joy were the friendships we made along the way.


Misty invited and encouraged everyone to sign up for the Spearhead challenge. YHC offered again to help with resources or resource suggestions for bible study or leadership. Thats my world. Prayer-we out fam.

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