Band Camp Beatdown – Clarinet's VQ

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  • Workout Date - 01/04/2016
  • Q In Charge - Clarinet
  • The PAX - Taylor Swift, Tiny Dancer, Keystone, Beanie Weenie, Waterboy, Quaker, 12th Man, Francis, Mr. Belding, Partner, Bogo, Clarinet (YHC)
  • AO -

12 PAX assembled in the Gloom for my inaugural Q.  And because the group so fondly decided to name me Clarinet many months back, I decided I would bring in the new year and my first Q with a BAND CAMP BEATDOWN.  

Warm-up

  • Abe Vigoda – 15 IC
  • Side Straddle Hop – 20 IC
  • Chinook – IC 10 Small High, 10 Big High, Arms out to side – 10 small, 10 big.
  • Merkins – 20
  • Mosey for lap and a half to end at new block pile location.

The Thang – Welcome to Band Camp

I explained to the PAX as they were grabbing their “instruments” (blocks, coupons, etc.) that a typical band performance lasts about 12-14 minutes depending on the set list and type of production.  So for our main workout, we are going to plan for the 14 minute routine and we will not be setting our instruments down for the duration of the “show”.  We all headed over to the track even with the back of the endzone to start the harmonious bliss.

14 min clock starts now.

  • Instruments up at attention (hold blocks up even with face like a brass instrument), then proceed to duck walk (heels only) to the back of the opposite endzone.  
  • Instruments down as we switched to a normal walk on around to even with the goal post.  
  • Circled up for “tune up” session with 21 guns. (7 low and hold, 7 mid and hold, 7 full range and hold)
  • After completion, we continued around track to next endzone line.  
  • Instruments up over heads, lunge walk to the 50 yard line, then duck walk to back of endzone.
  • Instruments down as we switched to a normal walk on around to even with the goal post.  
  • Circled up for “tune up” session #2 with 21 guns again. (7 low and hold, 7 mid and hold, 7 full range and hold)
  • After completion, we continued around track to next starting endzone line. Still time to go in our our 14 min performance. Round 2 ensued.   
  • Instruments back up at attention, high knees all the way to the back of the opposite field endzone.
  • Instruments down as we switched to a normal walk on around to even with the goal post.  
  • Circled up for final “tune up” session #3 with 21 guns. (7 low and hold, 7 mid and hold, 7 full range and hold)
  • After completion, group was congratulated on a beautiful performance.  To celebrate, we did a half lap shoulder block mosey to return our instruments back to their storage locker. AKA – Blockpile.

After returning our blocks, we mosey’d back to the flag.  I explained that a key part of playing an instrument and being in the band involved a strong core.  So with 17 mins to go, we were going to work our cores to the max.

A little P90X throwback with some F3 exercises subbed in.

Mary the Ab-Ripper

  • In and Outs – 20 IC
  • Freddie Mercury – 20 IC
  • Crunchy Frog – 20 OYO
  • Bay City Scissors – 10 IC (even at 10, pain was had by all)
  • E2K (elbows to knees, AKA Obliques) 10 each side.
  • Dying Cockroach – 20 IC

With 7 minutes to go, I called people’s choice to fill in and save up for the last exercise. People’s choice included the following:

  • Shoulder Taps – 20 IC
  • Remained in Plank, Alternating Air Dips – 10 each side OYO
  • Remained in Plank, Plank Jacks – 20 IC
  • On our 6 for Back Scratchers – 20 IC
  • 10 Burpees OYO

With 1 minute to go, we all returned to our 6 and the timer began.  

  • 1 Minute Final Core Beatdown – AMERICAN HAMMER till the clock stops.

COT

We all circled up and I shared a quick passage of scripture.  

Romans 12:1-2

“Therefore, I urge you, brothers and sisters, in view of Godʼs mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what Godʼs will is—his good, pleasing and perfect will.”

Many days, this is how I feel when I come out to the gloom. I feel like I have been sacrificed as I hobble back to my car.  But I know God wants us to be as a living sacrifice, and I feel that by continuing to post at the workout and discipline my mind and body, I am training myself to be humble and open and receptive to his hand to shape and mold my life.

My hope for the New Year is that we would all continue to just show up and let God use us as he sees fit. In our work and around our families and friends, I want them to know something is different in us.  It is my hope that this may open a window for God to work his magic in our conversations about Christ.  

Announcements

  • First of the year is a great time to invite people and bring them out.  
  • Upcoming 6K  (can’t remember the date)

Prayers

  • Quaker, prayers for brother’s pain alleviation with knee related issues.
  • Tiny Dancer’s friend Scott health concerns and family issues.
  • Quaker, word of praise for both parents still living.
  • Keystone, word of praise for new Niece.

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