Goodness, gracious, what a beautiful morning! Three of convened and it was my first time back as Q when Shirley and Cheetah were present. It was March 5th the last time we worked out together and it was great to be with them – despite missing Tonka.
Crossfit uses a 21-15-9 rep scheme for many work-outs (Fran being the original). So we modified a bit and went 22-15-10 in the following manner:
Warm Ups
22 IS SSH
15 IC Windmills
10 IS Merkins
22 IC Mountain Climbers
15 IC Toy Soldiers
10 IC Air Squats
Some arm rotations to the sound of rice crispies.
Parking lot fun – Butt kickers, high knees, karoke both sides, and a bear crawl/crawl bear.
Mosey to th eback and get a block. Position it near the pull up rack.
Round 1 – Modified Fran – 22 Pull ups/22 Block Thurusters, 15 Pull ups/15 Block Thrusters, 10 Pull ups/10 Block Thrusters
Round 2 – Just for Fun – same scheme but Block Front Squats/Merkins
Round 3 – Same scheme but Block Curls/Block Scull Crushers
Mosey up LBH, knock out 47 WWIs _22+15+10, Shirley's idea)
Round 4 – Same Scheme but this one really sucked….Burpees/Toes to Bar
Blocks away and mosey to the AO.
10 IC Freddie Mercury
10 IC Flutter kicks
That's a wrap!
Reflection
The 21-15-9 rep scheme is all about maintaining INTENSITY despite losing CAPACITY. It made me think of the parable of the talents where one guy is given 10 and turns it to 20. The other gets 5 and turns it to 10. And the third guy gets 2 and burys them only to be told he was a "slothful servant". The capacity didn't matter to Christ – 5, 10, 20, whatever. What mattered was your INTENSITY. Did we give it our all? Did we fully commit? Exercise like this is a great way to create an experiential metaphor fr what is really important. The thing we need to be instensely engaged in most of all is sharing the Gospel of Jesus Christ. It's all that really matters in the end.
Moleskine
Chetetah was particularly happy with all the front delt work……..really he was.
Shirley was still sprinting away at the end. Must be nice not to be old!
Always a joy to be with y'all.
Anvil