Tabata, Ciabata; Let’s call the whole thing off

  • Workout Date - 11/30/2017
  • Q In Charge - Perry Mason
  • The PAX - Bob Barker (respect), Kilowatt (respect), Erector, House, Almond Joy, Wally, Courtesy Flush, Kindergarten Cop, Perry Mason
  • AO - The Station

9 men were at The Station for a Q by YHC.   A bit of tendinitis in my Achilles has prevented me from running much lately, so I tried to think of something that would not get too tedious while also not requiring too much moving around.  Tabata it is.


  • SSH x 20 IC
  • IW x 20 IC
  • Arm circles
  • Butt kickers x 20 oyo

The Thang

Mosey to the shelter and grab a bench.  We did two rounds with 8 exercises in each, 20 seconds on, 10 seconds at rest.  One lap around the circle between rounds.  The exercises were:

  • bench press
  • flutters (while holding the bench at full extension)
  • dips
  • Rosalita (with full bench extension)
  • Derkins
  • Dolly (with full bench extension)
  • Made up exercise where you put your feet on the bench and use your hands to move  back and forth from one end of the bench to the other
  • Heels to heaven (with full bench extension)

After the 2nd round, we mosey towards the church, with a stop on the way for some LBCs.  At the church everyone grabs a block for two more rounds of Tabata with a lap around the parking lot in between.  The exercises were:

  • Overhead press
  • Flutters (with full block extension)
  • Curls
  • Rosalita (with full block extension)
  • Bench press
  • Dolly (with full block extension)
  • Block merkins
  • Heels to heaven (with full block extension)

Time to mosey back to the circle, with one stop on the way for Russian Twists.


  • Hip dips x 20 IC (we were calling them Matt Lauers. Too soon?)
  • Boxcutters x 20 IC
  • Freddie Mercuries x 20 IC
  • Corkscrews x 15 each side OYO
  • Plank for last 30 seconds or so

Naked Moleskin

All Matt Lauer jokes aside, I would like to say something serious about the almost daily reports of sexual misconduct in the news.  While this hits particularly close to home to me because I have two daughters that I would do anything to protect, it is a serious issue that affects us all as men of faith and leaders in our community.

It is not by accident that men are physically stronger than women.  God calls us to be protectors of women and children.  Ephesians 5:25-6:4.  This calling is not limited to our own families.  Men are charged to look after widows and orphans.   James 1:27.  God is described in Psalm 68 as “A father to the fatherless, a defender of widows.”  As these verses demonstrate, masculinity, properly understood, is a good and noble thing.   When we use our strength to protect others, it is a godly act reflecting God’s own perfect nature.  

But as the Devil does with all good things designed by God, Satan seeks to corrupt our strength and to turn it to sinful purposes.  Some men use their power advantage to dominate and oppress.

Historically, society erected rules and taboos to protect women from being mistreated by men (and to protect men from the temptation to misuse their power against women): 

     “No sex before marriage.”

     “Never be alone with an unmarried woman without a chaperone.”  

    “Ask the father’s permission to marry his daughter.”  

It should be obvious how these taboos served to protect women from being preyed upon by men.  At a practical level, a marriage ceremony is an elaborate recognition that the bride’s family and the community consents to a particular man becoming familiar with a particular woman.  

The sexual revolution swept away these rules, and it did so on the ironic grounds that they were considered oppressive to women.  Marriage became irrelevant.  Feelings became more important that virtues.   We were told that sex had value disconnected from love or marriage.  Talk of morals and virtues became prudish and square.   Well, now we get to reap the whirlwind.  

Not all change is bad, obviously, and I am not saying the moment calls for a full scale reversion to Victorian norms.  But it is worth considering the costs of the wholesale abandonment of moral values developed over generations of hard won experience.   

As Chesterton wrote:

[consider]a fence or gate erected across a road. The more modern type of reformer goes gaily up to it and says, “I don’t see the use of this; let us clear it away.” To which the more intelligent type of reformer will do well to answer: “If you don’t see the use of it, I certainly won’t let you clear it away. Go away and think. Then, when you can come back and tell me that you do see the use of it, I may allow you to destroy it.”

Mike Pence was mocked for the way he and his wife seek to respect each other and their marriage by avoiding compromising situations with members of the opposite sex.  Well, who wouldn’t prefer the code of conduct of Mike Pence to that of Harvey Weinstein?  Which would serve as a better foundation for the type of society we would like to hand down to our children?

We should all be thinking about what we can do to make a safer world for the women we care about.  I know I try to avoid  being alone with female coworkers or any other woman who is not my wife.   I do so first out of respect to my wife and my marriage, obviously.  But it is also respectful of my coworker, who will never have to worry about me putting her in a position to feel uncomfortable or unsafe.

used to take  each of my daughters on semi-regular daddy-daughter dates to show them the level of respect they should demand from any man that they grant the privilege of their time.  It has been a while since I have done that, but I think it is time to revive the tradition.  

I also try to ensure that my children always see me provide their mother with the love and respect every woman deserves from her husband.    Similarly, I will endeavor to teach all my children that the marriage relationship is the vehicle that God gave us for channeling our feelings of desire and love in a way that is life affirming and fulfilling rather than empty and cheap.

I’ll get off my soapbox now, but I am praying for us all to see opportunities to improve the safety of the women around us and to the duties God imposes on us to protect others.


Swamp Rabbit Christmas party is 12/21.  Check out the backblast and make sure to RSVP.

Ricky Bobby is hosting a dodgeball tournament, and hopefully we can get the date right before it has already passed.  My favorite quote from this morning was “Check Facebook.”  I used my old friend Google instead and found this website which I assume is the right one:

Prayers for Ford Sweeney as he continues to battle constant pain.  Prayers for Elizabeth.  Prayers for Mounds as she and AJ expect their next 2.0.  Prayers for Grrr and his family. A late breaking prayer for a member of MUMC who suffered a heart attack.  He is a great guy and his family has been through a lot in the past few years, so be praying for a full recovery.

Good work today, men.  Enjoyed it.


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