If You Know, You Know

  • Workout Date - 02/21/2020
  • Q In Charge - Crews
  • The PAX - Mrs. Potts, Beamer, Zebco
  • AO - Tank Yard

How does a VQ, of all people posting, manage to oversee a brutal Tankyard workout with less than three hours of sleep? Only the Lord knows.

Either way, when my alarm went off at 4:10 A.M., I knew “fartsacking” wasn’t an option because I had others relying on me to carry out today’s mission.

I’ll share how it went:

At exactly 5:15 A.M., four brave PAX souls came together to put in an hour-long heart racing, adrenaline-filled boot camp.

The Warm-Up:  Leg Swings (R)-30 secs, Leg Swings (L)-30 secs, Knee Up Rotations-30 secs, Squat+Toe Touch Kicks-30 secs, Line Jumps-30 secs, Jumping Jacks-30 secs. Oh yeah, we’re coming in hot 🔥

We put The Thang down, flipped it, and reversed it, on the basketball court (modified as necessary):

(1st set-60 secs each) Flutter Kick Squats, High Knees, Burpees, Jumping Jacks, then *20 secs rest*

(2nd set-50 secs each) Repeat same four exercises, then *20 secs rest*

(3rd set-40 secs each) Repeat same four exercises, then *20 secs rest*

(4th set-30 secs each) Repeat same four exercises, then *20 secs rest*

(5th set-20 secs each) Repeat same four exercises, then *20 secs rest*

(6th set-10 secs each) Repeat same four exercises, then *20 secs rest*

*Quick mosey on over to the covered shed*

(7th set-20 secs each-Repeat 8x) Hold Low Push Ups, then *10 secs rest*

(8th set-20 secs each-Repeat 8x) Tricep Dips, then *10 secs rest* Tricep Pulse Crab Kicks, then *10 secs rest*

(9th set-20 secs each-Repeat 8x) Shoulder Tap Push Ups, then *10 secs rest* Marching Planks, then *10 secs rest*

(10th set-30 secs each-Repeat 3x) In-N-Out Push Ups, then *10 secs rest* Supermans, then *10 secs rest* Plank Shoulder Taps, then *10 secs rest* Tricep Dips, then *10 secs rest* Hip Thrusts, then *10 secs rest*

(11th set-20 secs each-Repeat 4x) Walk Down Push Ups, then *10 secs rest*

(12th set-20secs-Repeat 4x) Squat+One-Legged Kick, then *10 secs rest*

Whew, what a time!

*Quick mosey back to the flag to wrap up today’s session*

COT:

Announcements – F3 Workouts will resume at Legacy Park on Saturday Feb. 22, 2020, starting at 7:00 A.M.

Prayer Requests – young man’s battle with cancer, mother/son coming together on good terms about a personal issue, friend of a family member dealing with suicidal thoughts.

The hour was filled with many jokes and laughs, along with constant words of encouragement and positive reinforcement to push through the workouts. I’m grateful for the VQ consideration and those who showed support, whether there physically or in spirit.

For those who missed out, just remember: what’s understood doesn’t have to be explained.

-J. Howell aka “Crews”

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