Author: Jim Huddle

  • Virgin Coupons

    I got an offer from Bodo’s for some new Coupons for Hoedown. His thoughtfulness was such that I had to take him up on the offer.

    Warmup:

    Mosey to the parking lot at Third Church

    • 20 SSHs
    • 10 Man-Maker Merkins
    • 15 Crunchy Frogs
    • Stretch: on the ground, right hand to right foot with left foot on right thigh and then flapjack

    Mosey to parking lot behind Third Church

    • 20 IWs
    • 10 Diamond Merkins
    • 10 each side Heels to Heaven
    • Stretch: Plank position, right foot to right hand and then flapjack

    Mosey to the parking lot south of Third Church, find coupons and partner up for a triple check

    • Partner 1 runs the parking lot
    • Partner 2 does curls with the coupon
    • Partner 3 does presses with the coupon

    Second Triple check:

    • Partner 1 runs the parking lot
    • Partner 2 does rows with the coupon
    • Partner 3 does triceps with the coupon

    Mosey back to the school for BBTW routine:

    • 15 People’s chair airpress
    • 10 BTTW shoulder slaps in cadence
    • 15 Donkey Kix OYO
    • 15 People’s chair Milkers
    • 10 BTTW Australian Mountain Climbers
    • 15 Donkey Kix OYO
    • 15 People’s chair Muhammad Ali
    • 10 BTTW Toe Taps
    • 15 Donkey Kix OYO

    Mosey to railings on sidewalk for Bulgarian routine:

    • 10 single count Bulgarian split squats: right leg back
    • 10 single count Bulgarian split squats: left leg back
    • 10 single count Derkins
    • Repeat above except 9 single count
    • Then 8 and so on down to 1

    To the “flag” for

    • 15 Copperhead squats in cadence
    • 60 count 6-inch leg lift

    Announcements:

    May 26: Convergence at Tredegar: 7:00 AM

    Happy 2 day anniversary to Señor Frog (He got married Saturday!)

    COT

    The part is “ ”s are things I copied more or less completely, from the internet.

    “Thomas Aquinas (ca. 1225–1274) takes inspiration from antiquity, especially Aristotle. It was Aquinas’s conviction, that the Christian faith could only benefit from a profound engagement with philosophy and science. In 1879, Pope Leo XIII called for a revival in the study and teaching of Aquinas.”

     

    “The master principle of natural law, wrote Aquinas, was that “good is to be done and pursued and evil avoided.” Aquinas stated that reason reveals particular natural laws that are good for humans such as self-preservation, marriage and family, and the desire to know God.”

    We had a brief discussion afterwards. Whether you agree with Thomas Aquinas about natural law or not, I think he had something important to say. What is ‘good’? What is ‘evil’? Has the definition of ‘good’ changed over time or is it eternal? Is ‘good’ universal, the same for an atheist as for a Christian? How do we know something is ‘good’? Is it subject to empirical evidence? Is it a product of reason? Do we reason backwards from its consequences?

    Like perhaps all of you, I took plane geometry and I remember learning that an axiom or postulate was something we could not prove, but we took it as ‘true’ because it made ‘sense’. From that, we derived ‘corollaries’ or something that is true assuming the axiom or postulate is true.

    In other words, some things in life we accept as true even if we can’t prove it. I think that is the nature of a lot (or all) of philosophical and religious thinking. It makes sense to us. We take it on faith, but it cannot be proven. (You are welcome to disagree!)

    Oddly enough, science is not something that can be proven. Science is something that can only be disproven empirically. The philosophy of science is that an assertion is a scientific assertion if it can be disproven.

    “Karl Popper defined science as a system of theories that are falsifiable, meaning they can be tested and potentially proven wrong through observation or experimentation. This concept of falsifiability is the key criterion” of science.

  • RESPECT

    Since Attila has finally gotten some respect, we had pre-workout music: RESPECT by Aretha Franklin!

    We started out in the parking lot and began with the Standard Disclaimer: (Especially important because we had an FNG, headlocked by a combination of Tater, Blue Moon, Pinto and Gypsy at poker.)

    FNG: Justin Sled, lives in Goochland, has a wife and 2 kids, 8 & 11 yo, went to VCU, likes to hunt, went to Godwin High School, sells Real Estate, Washington Commanders fan.

    Warmup

    • 20 SSHs
    • 20 Merkins
    • 20 IWs
    • 20 Squats
    • 20 Lunges
    • 10 Don Quixotes

    Mosey to the ‘entrance’ to the covered walkway behind the school.

    11s between ‘entrance’ and the ‘entrance’ to the ‘triangle’: V-ups & Hand Release Merkins

    • 10 & 1
    • 9 & 2 etc.
    • Stretching exercises

    Divided up for Triple Check at the entrance to the ‘triangle’

    • Partner 1: Timer runs down the covered walkway, turns right to run down the sidewalk by the back of the school to the gate, does 5 Burpees and then runs down the other sidewalk back to the covered sidewalk and turns right to return to the ‘entrance’ to the covered walkway.
    • Partner 2: Squats
    • Partner 3: Crunchy Frogs

    Mosey back to the outside wall of the bathroom near the flag (parking lot)

    • People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 10 SSHs OYO
    • People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 10 SSHs OYO
    • People’s Chair 15 Milkers, 10 BTTW Toe Taps, 10 SSHs OYO
    • People’s Chair 15 Lalannes, 10 Dirty Hookup, 10 SSHs Kix OYO

    Mosey to the benches by the Gridiron

    • 10 Bulgarian Split Squats right leg in cadence
    • 10 Bulgarian Split Squats left leg in cadence
    • 15 Dips in cadence
    • 10 Derkins in cadence
    • 10 Bulgarian Split Squats right leg in cadence
    • 10 Bulgarian Split Squats left leg in cadence
    • 15 Bench in cadence

    Back to the sidewalk by the bathrooms for Mary

    • 20 Rosalitas in cadence
    • 20 APDs in cadence
    • 20 Heels to Heaven in cadence
    • 60 count 6-inch leg lift

    Announcements:

    Today and Tomorrow: Lebanese Food Festival. Come on by and say “Hi” to Bedpan (I saw him with his wife last night at the Dessert Table).

    May 26: Memorial Day Convergence at Tredegar: 7:00 AM

    COT

    Prayers for Roger Roger and his family, Fireman Ed and Fudd’s sister Mary.

    A quote from the new Pope: “God loves us, God loves you all, and evil will not prevail! We are all in God’s hands. Therefore, without fear, united hand in hand with God and each other – let us go forward.”

    A little information about the Pope Leo XIV

    • First Augustinian Pope
    • Born on September 14, 1955, in Chicago, Illinois.
    • He served in Peru and became Bishop.
    • He has a Bachelor’s degree in Mathematics.
    • First Peruvian and American Pope.
    • Pope Leo XIV speaks: English, Spanish, Italian, French, and Portuguese. Additionally, he can read Latin and German.
    • Pope Leo is a Chicago White Sox fan

    We wish him well!

  • Music Maestro

    PSA: I was reviewing Big Data and I noticed the following:

    When you do a backblast and include the PAX, use the “,” after each name (instead of periods, spaces, amperstands, etc.) I see a lot of obvious errors.

    You should check your spelling of the name. For example, Gomer Pyle was spelled once as “Gommer Pyle”.

    You might want to look at a recent Big Data attendance report for obvious errors that you might have been responsible for and then correct your BB.

    Final suggestion: claim your aliases.

    Please understand that I have no problems with Bluegrass music. But this popped up on my Facebook feed and Whitesnake just got done with his Bluegrass Jam (not as tasty as Grape Jam), so I felt obligated to post this.

    Disclaimer

    Warmup

    • SSHs, Ukrainian Soldiers, Don Quixote, plank stretch, arms stretch.

    Walk over to the covered walkway for a Burpee countdown

    • 20 Swings/5 Burpees;
    • 18 Hammer Curls/5 Burpees,
    • 16 Upright Rows/4 Burpees,
    • 14 Triceps/4 Burpees,
    • 12 Sit & Press/3 Burpees,
    • 10 Press/3 Burpees,
    • 8 Squats/2 Burpees,
    • 6 Swings/2 Burpees,
    • 4 Hammer Curls/1 Burpee,
    • 2 Upright Rows/1 Burpee.
    • Run around island:

    11s. We walked back and forth across the covered walkway area between start and Propane Tank.

    • Renegade Rows, Rifle carry both directions, Bench Press
    • Run around island

    11s. We walked back and forth across the covered walkway area between start and Propane Tank.

    • Squats, Waiter’s carry both directions. 2 count Hammers.
    • We didn’t quite finish. I think we had about 3 more rounds to go.

    Back to the flag

    • Some stretching
    • 60-count 6-inch leg lift

    That’s a wrap!

    I found the following, also on my Facebook Feed.

    It reminded me of the verse from Isaiah 64:8: “Yet you, Lord, are our Father. We are the clay, you are the potter; we are all the work of your hand.” Our experiences in life are how God shapes us.

    Announcements:

    Team Westhoe brought home the Gold from the CSAUP last weekend: Bedpan, Lighthouse, Mr. Rogers, Offshore, et al

    Atilla gets Respect soon!

    Lockjaw’s 50th Birthday on May 6

    Roger Roger’s recovery from surgery

    May 10: The Bridge; Clown Cars are forming. Meet at Wawa and leave from there.

    May 13: 2nd Tuesday, 2nd F: Fishin’ Pig in Innsbrook, between Firehouse Subs and Joey’s Hot Dogs

    May 26: Memorial Day Convergence: no news yet.

  • Heraclitus

    The workout went something like this.

    Mosey forward, Karioke left, Mosey backwards, Karioke right back to start

    Disclaimer

    Warmup: in cadence

    • 20 SSHs
    • 20 Imperial Walkers

    Mosey to the front of the school: in cadence

    • 10 Don Quixote in cadence
    • Stretch: Right foot/Right hand; flapjack

    Mosey to the wall at Quioccasin

    • 15 People’s chair airpress
    • 10 BTTW Hand Slaps in cadence
    • 10 Donkey Kix OYO
    • 15 People’s chair Milkers
    • 10 BTTW Australian Mountain Climbers
    • 15 Donkey Kix OYO
    • 15 People’s chair Lalannes
    • 10 BTTW toe taps
    • 15 Donkey Kix OYO

    Mosey to hill between Quioccasin and Pemberton

    • Jacob’s ladder: up the hill 7 times with 1, 2, 3, etc. to 7 Burpees at the top
    • Stretch

    Mosey to playground behind Pemberton: 3 veces (español: 3 times)

    • 8 Pullups OYO
    • 15 Merkins OYO
    • 30 Squats OYO

    Mosey to ½ way across parking lot at Pemberton:

    Bear Crawl rest of the way across parking lot

    Mosey to the wall at Quioccasin

    Crab Walk most of the way to the corner at the front

    Mosey to the front of the school: Partner up for a Dora across the parking lot (short distance) for

    • 75 Merkins
    • 150 Crunchy Frogs
    • 225 Squats

    Except we ran out of time about when we finished the Crunchy Frogs

    Mosey to flag passing by the Fire Station and its decorations.

    • 15 Heels to Heaven in cadence
    • 15 APDs in cadence
    • 60-count 6-inch leg lift

    Announcements

    Lunch today at Firehouse Subs

    Help Gomer at his house today with garage. See Slack

    Closeout

    “No man steps in the same river twice, for it is not the same river and he is not the same man.”  Attributed to Heraclitus,

    a Greek philosopher of Ephesus (Ephesians in the Bible) in present day Turkey who lived around 500 BCE, (prior to Socrates). In the situations we experience every day, they are different but more importantly, we are different. Lord, help us to grow wiser as we experience life.

  • Sex in Driverless cars

    We took a Waymo “robotaxi” while we were in Austin, Texas. No driver (and no tip!) We discussed over post-workout coffee how this might impact high school dating.

    Disclaimer

    Warmup

    • 20 SSHs in cadence
    • 20 IWs in cadence
    • 10 Don Quixote in cadence
    • 20 Copperhead squats in cadence
    • 10 Merkins in cadence
    • Stretch (Right foot/right hand; Pfannkuchen)

    Move to covered walkway for Ring of Fire. I led off with

    • 15 Lawnmowers OYO, Mosey to end of walkway and back
    • Repeat the first exercise and add 15 curls, Mosey to end of walkway and back
    • Repeat the first two exercises and add 15 tricepts, Mosey to end of walkway and back
    • Repeat the first three exercises and add 15 Squats. Mosey to end of walkway and back
    • Repeat the first four exercises and add 15 Calf raises. Mosey to end of walkway and back
    • Repeat the first five exercises and add 15 Flutters, Mosey to end of walkway and back
    • Repeat the first six exercises and add 15 Skull Crushers, Mosey to end of walkway and back
    • Repeat the first seven exercises and add 15 Sit N Press, Mosey to end of walkway and back

    Mosey back to the flag for

    • 20 Heels to Heaven in cadence
    • 20 APDs in cadence
    • 20 Crunchy Frogs in cadence

    Finished!

    Announcements:

    2nd Tuesday, 2nd F: Firehouse Subs in Innsbrook

    1st Weekend in May: CSAUP. Slack for details

    COT

    In the third temptation of Jesus (Luke 4: 9-12), the devil tells Jesus to throw himself down from the pinnacle of the temple because God will protect him. Jesus responds “Don’t put the Lord your God to the test.” The point; it’s one thing to ask for God to protect you from things you couldn’t prevent. But if you do something stupid, that’s on you.

  • Cliff Notes

    See Cliff Notes discussion about St. Augustine at the bottom.

    “My favorite song is ‘Blowin in the Wind’ by Peter Pollen Mary.” I didn’t come up with that, so don’t blame me.

    Standard Disclaimer

    Warm up

    • 20 SSHs in cadence
    • 10 Don Quixote in cadence
    • 15 Imperial Walkers in cadence
    • 10 Merkins in cadence
    • 15 Copperhead squats in cadence

    Mosey to the field below the Gridiron. Grinders with a football or Frisbee: start off with Partners 1 and 2 on one side of field and Partner 3 on the other side of the field.

    • Partner 1 runs to the other side.
    • Partner 2 throws the ball or frisbee to partner 1 in route to the other side.
    • Partner 3 does burpees
    • Stretch

    At this point, you have Partners 1 and 3 on one side of the field and Partner 2 on other side of the field.

    • Partner 1 who is now on the other side the ball or frisbee throws to partner 3
    • Partner 2 does burpees

    And so on until each partner gets to throw the ball/frisbee. We did this about 4 times.

    Meet in the middle for a Star (4 corners and the center); Come back to the center each time and do 3 Burpees

    • Corner 1: 20 Merkins
    • Corner 2: 20 Squats
    • Corner 3: 20 Hammers
    • Corner 4: 20 SSHs
    • Stretch after Star completed

    Mosey to middle of Covered Walkway for Triple Check

    • Partner 1: Timer runs down the covered walkway, turns right, runs down the sidewalk by the back of the school to the gate, does 10 Hand Release Merkins and then runs down the other sidewalk back to the covered sidewalk and turns right to run to the ‘entrance’ to the covered walkway.
    • Partner 2: Shoulder Taps Merkins
    • Partner 3: Pole Smokers
    • Stretch after Triple Check completed

    Mosey to loading dock: 3X:

    • 15 jump-squats behind the loading dock
    • Climb over the rails, across the loading dock and to the asphalt part of the driveway:
    • 10 Mike Tysons
    • Return to the back of the loading dock
    • Stretch after Triple Check completed

    Mosey back to the field below the Gridiron for 7s between the lower field and the Gridiron; Along the way we did a crab walk in front of the school.

    • Get-ups
    • Crunchy Frogs

    Mosey to the Benches at Gridiron for a countdown

    • 10 Bulgarians right leg single count
    • 10 Bulgarians left leg single count
    • 10 Dips single count
    • 9 Bulgarians right leg single count
    • down to 1

    Mosey to flag for Mary

    • 15 Hammers in cadence
    • 15 Alabama Prom Dates in cadence
    • 60 count 5 inch leg lift

    Announcements

    Gypsy’s place for trees, brews and shoots

    COT

    For no particular reason, I wanted to learn little bit about St. Augustine. Most of the following is copied out of Wikipedia.

    St. Augustine is from North Africa. St. Augustine Florida, the oldest city in the US is named after him.

    St. Augustine lived from November 13, 354 AD – August 28, 430 AD

    Augustine is the patron saint of brewers, printers and theologians.

    • He helped formulate the doctrine of Original Sin. (I’ve heard Original Sin described as “The Only Empirically Verifiable Doctrine of the Christian Faith”.)
    • Augustine took the view that, if a literal interpretation contradicts science and humans’ God-given reason, the biblical text should be interpreted metaphorically. While each passage of Scripture has a literal sense, this “literal sense” does not always mean the Scriptures are mere history; at times they are rather an extended metaphor.
    • While not breaking down the conditions necessary for war to be just, Augustine coined the phrase in his work The City of God. In essence, the pursuit of peace must include the option of fighting for its long-term preservation. Such a war could not be pre-emptive, but defensive, to restore peace. Thomas Aquinas, centuries later, used the authority of Augustine’s arguments in an attempt to define the conditions under which a war could be just
    • Augustine was among the earliest to examine the legitimacy of the laws of man, and attempt to define the boundaries of what laws and rights occur naturally, instead of being arbitrarily imposed by mortals. All who have wisdom and conscience, he concludes, are able to use reason to recognize the lex naturalis, natural law. Mortal law should not attempt to force people to do what is right or avoid what is wrong, but simply to remain just. Therefore “an unjust law is no law at all“. People are not obligated to obey laws that are unjust, those that their conscience and reason tell them violate natural law and rights.

    Dear Lord,

    We thank you for the wisdom of the ancients. Much of what we wrestle with today, learned people wrestled with long ago. Amen!

  • Paddy O’Furniture

    In addition to the title of this backblast, another famous Irishman is St. Patrick.

    Yes! Today is St. Patrick’s Day! Attendees at today’s workout included two very stylishly dressed Irishman; O’Seymour wearing a Boston Celtics Jersey and O’Tater, also decked out in green. We had Green Moon, Triple Rogers (Mr. Rogers and Roger Roger) as well as O’Tilla and of course, O’Pigskin.

    I decided to do some internet research on St. Patrick. Legend has it that we celebrate March 17 as St. Patrick’s Day because that is the day he died, although no one knows for sure. (We’re sure he’s dead; we’re just not sure he died on March 17.)

    Mosey around parking lot. Stop and give standard disclaimer (I am not a professional. Modify whenever you feel that is in your best interest. Don’t leave here with more injuries than you came with.)

    • 20 SSHs in cadence
    • 10 Man-Maker Merkins in cadence
    • 15 Crunchy Frogs in cadence
    • Stretch

    Mosey to end of covered walkway

    • 20 IWs in cadence
    • 10 Diamond Merkins in cadence
    • 10 Crotch Grabbers (new exercise. Sort of like a V-up but clap hands underneath first one knee and then the other) in cadence
    • Stretch

    Mosey to beginning of covered walkway via the long way around the bus loop

    • 20 Squats in cadence
    • 10 Stagger Arm Merkins in cadence
    • 10 Suzanne Sommers (each side) in cadence
    • Stretch

    Mosey to end of covered walkway via the long way around the bus loop

    • 10 Don Quixotes in cadence
    • 10 Stagger Arm Merkins in cadence
    • 15 Ukrainian Hammers in cadence
    • Stretch

    Check out the grass for dampness

    • 10 Prisoner get ups in cadence
    • 20 Rocky Balboas (toe taps in a plank position) in cadence
    • 10 Bird Dogs in slow cadence
    • 15 Dollies in cadence

    Mosey to beginning of covered walkway: Partner up for Merkin ladder to 5 and back down

    • Partner 1 does 1 merkin. Then Partner 2 does 1 merkin
    • Partner 1 does 2 merkins. Then Partner 2 does 2 merkins
    • Partner 1 does 3 merkins. Then Partner 2 does 3 merkins
    • Partner 1 does 4 merkins. Then Partner 2 does 4 merkins
    • Partner 1 does 5 merkins. Then Partner 2 does 5 merkins
    • Partner 1 does 4 merkins. Then Partner 2 does 4 merkins
    • etc.

    Find a pole: royalties are owed to O’Tilla for this part

    • 15 People’s Chair Air press in cadence
    • 20 Pole smokers OYO
    • 10 Mike Tysons OYO
    • 15 People’s Chair Milkers in cadence
    • 20 Pole smokers OYO
    • 10 Mike Tysons OYO Announcements:
    • 15 People’s Chair Lalanes in cadence
    • 20 Pole smokers OYO
    • 10 Mike Tysons OYO Announcements:

    Bus Loop Running Burpees: Partner up: 3X

    • Partner 1 goes clockwise around loop
    • Partner 2 goes counter-clockwise around loop
    • When you meet, do one burpee
    • Back to the start the way you came
    • When you meet, do one burpee

    Siebens (7s) along the length of the covered walkway

    • Merkins (6,5,4,3,2,1)
    • Squats (1,2,3,4,5,6)

    Mary

    • 15 Heels to Heaven in cadence
    • 60 second leg lift

    Announcements

    • Gypsy is having a trees, skeet and beer Saturday at his place on Lake Anna. For details, contact Gypsy.

    COT

    I copied the following from the internet:

    “The man who would come to be known as Saint Patrick was a missionary that helped spread Christianity throughout Ireland during the 5th century. Much remains unknown about his life, including his birth name, but British-born Patrick became a devout Christian during his six-year enslavement in Ireland. He escaped only to return to Ireland later in life as a missionary, combining Irish pagan beliefs with Christian sacrament in his teachings. A religious figure within the Christian and Catholic faiths, he died around 461 AD and later became the patron saint of Ireland. Saint Patrick is annually honored throughout the world on his feast day, March 17.”

    “When Patrick was 16 years old, he was captured by Irish pirates. They brought him to Ireland, where he was sold into slavery in Dalriada. There, his job was to tend sheep. Patrick’s master, Milchu, was a high priest of Druidism, a pagan sect that held major religious influence over the country at the time.”

    “Patrick came to view his enslavement as God’s test of his faith. During his six years of captivity, he became deeply devoted to Christianity through constant prayer. He saw the children of pagan Ireland reaching out their hands to him in a vision and grew increasingly determined to convert the Irish to Christianity.”

    “Recognizing the history of spiritual practices already in place, Patrick incorporated nature-oriented pagan rituals into church practices. It is believed that Patrick introduced the Celtic cross, which combined a native sun-worshiping symbology with that of the Christian cross.”

    “The first recorded parade in honor of Saint Patrick’s Day took place in 1601 in a Spanish colony in what is now Saint Augustine, Florida.”

    My two cents. The incorporation of other religious practices into Christianity is not unusual. When I went to Peru, there is (at least) one painting of the Last Supper where the table included guinea pig and corn!

    I found several quotes from St. Patrick. Here is one of them.

    • “I am certain in my heart that all that I am, I have received from God.”

  • Silver Rule

    Word of the day: “Pfannkuchen”: Deutsch for Pancake AKA Flapjack.

    Mosey over to the parking lot in front of Quioccasin: in cadence

    • 20 SSHs
    • 10 Manmaker slap Merkins
    • 15 Crunchy Frogs
    • Stretch: Left hand/Right foot

    Mosey over to the wall on the side of school: in cadence

    • 20 IWs
    • 10 Diamond Merkins
    • 10/each side Suzanne Somers
    • Stretch

    Mosey to parking lot at Pemberton: in cadence

    • 20 squats
    • 10 Stagger arm Merkins
    • 15 American Hammers
    • Stretch

    Mosey to another place in the parking lot at Pemberton: in cadence

    • 20 Lunges
    • 10 Stagger arm Merkins
    • 15 Dollies
    • Stretch: plank, right hand/left foot, Pfannkuchen

    Mosey to playground behind Pemberton: 3 veces (español: 3 times)

    • 8 Pullups OYO
    • 15 Merkins OYO
    • 30 Squats OYO

    Mosey to Quioccasin Wall for BBTW routine

    • 15 People’s chair airpress in cadence
    • 10 BTTW shoulder taps in cadence
    • 15 Donkey Kix OYO
    • 15 People’s chair Milkers in cadence
    • 10 BTTW Australian Mountain Climbers
    • 15 Donkey Kix OYO
    • 15 People’s chair Lalannes in cadence
    • 10 BTTW toe taps in cadence
    • 15 Donkey Kix OYO
    • 15 People’s chair Muhammad Ali in cadence
    • 10 Dirty Hookups in cadence
    • 15 Donkey Kix OYO

    Mosey to grassy area near benches in front of Quioccasin

    • 10 Side Plank pushups in cadence
    • 10 Side Plank Pushups in cadence (other side)
    • 10 Dog pointers (alternating arm/opposite leg extended) in cadence, slow count
    • 5 Superman to count of 5 (simultaneously raise both arms and both legs while on your stomach)

    Mosey to benches in front of Quioccasin: In cadence

    • 10 Bulgarian Split Squats (each leg)
    • 10 Dips
    • 10 Derkins
    • 10 Bulgarian Split Squats (each leg)

    Mosey to the flag: in cadence

    • 15 Heels to Heaven
    • 15 APDs
    • 15 Rosalitas

    Announcements:

    2nd Tuesday 2nd F: Joey’s Hot Dogs in Innsbrook: NEXT Tuesday (March 11) at noon

    Chili Cook off: check Slack

    CSAUP: check Slack

    Afterwards, we visited Starbucks off Gaskins near Quioccasin to discuss adult education, universities and research.

    COT:

    I listen to podcasts in my car. On one podcast, someone asked a Rabbi to explain the Talmud while standing on one leg. The Rabbi responded with the ‘Silver Rule’: “Don’t do to others what you don’t want done to you. The Talmud is just a collection of interpretations of the Silver Rule.” Religions and philosophies have their differences. But they also hold a lot in common. This is a pretty good rule. Dear Lord: while we can’t always live up to the Golden Rule, let’s at least live up to the Silver Rule.

  • No more hate

    We had 15 HIMS attend Chicharon’s first Queue. He celebrated turning 40. He also brought a FNG from Michigan.  FNG was presented with the title of Diesel. We did activities in sets of 4 including 4 corners, 40 count Lindsey, and 4 burpee marches. We celebrated the end with no more hate and now a decade of silence.

  • Advanced Civilization

    After the workout, coffee included a discussion on home electric generators. When the power fails in Goochland, Blue Moon lives ‘off-the-grid’ using a propane powered electric generator. Offshore (and likely the rest of us) just lives “off-the-grid” when the power fails. We have discovered that an advanced civilization has developed in Goochland.

    It was a thoroughly wet day, so we went to the far end of the covered walkway.

    Beginning with the standard disclaimer: “I’m not a professional, while you are here, try not to add any injuries to what is already afflicting you, etc.”

    Warm-up: All in cadence

    • 20 SSHs
    • 20 IWs
    • 20 Copperhead squats
    • Right over left, left over right hamstring stretch

    We stayed in a circle and I passed out 5 sheets of paper inside of plastic sleeves with 2 ‘pictures’ of a KB exercise. If you didn’t like that exercise, you could turn the sheet over as most of the sheets had another KB exercise on the back. We had 5 stations plus a timer. The timer did a Farmer’s carry; carried his own KB in one hand, another 25-pound KB in the other hand and walked part way to the end of the walkway and back. Then we rotated counterclockwise. In that manner, everyone did each exercise, including the farmer’s carry once in the rotation. After finishing with one rotation, we did a farmer’s carry to the end of the walkway and back with our own kettlebell, swapped out some of the exercises and made a 2nd round.

    In total, we did 3 rounds of this except after the last round, we took a mosey around the bus loop.

    Below are the exercises we chose from.

    Single Leg Deadlift Standing on one leg and holding the kettlebell in one hand lean forwards keeping your back flat.

    The same leg that goes back is the same arm that you are holding the kettlebell with.

    Go down as far as your hamstrings will allow and then return to the top position.

    Your standing leg can have a slight bend during the movement.
    Clean Start with the bell between your legs and knees bent, Lift KB to your shoulder. Thumb should point backwards at the bottom of the movement. To prevent banging of the forearms, try to take the arm around the KB rather than the KB around the arm. Aim to keep the KB as close to the body as possible.
    Clean and Press After the clean, press the KB overhead. As you link the 2 exercises together it is important to take a short pause between each movement.
    Side Lunge Holding the kettlebell in both hands close to the chest take a sideways step, push the hips back and drop into a side lunge position.

    Keep your chest up and weight on your heels.

    One leg should bend while the other remains straight.
    Curls There were several versions of these.

    ·       using a towel to lift the kettle bell,

    ·       squat and do the curl,

    ·       curl with the heavy part of the kettlebell out,

    ·       curl with the heavy part of the kettlebell in,

    ·       curl with both hands grabbing the bell instead of the horns.
    Thruster Combines 2 exercises the Squat and the Press for maximum energy expenditure.

    Start from the racked position and drop down into the Squat, next drive up from the floor and use your momentum to drive the kettlebell overhead.

    Next control the kettlebell back down into the racked position and repeat.
    Windmill Start with the KB overhead and the arm locked straight. Spread your feet to double shoulder width apart and angle your feet at 45 degrees. Push your hips out to the side with looking at the KB take the opposite hand down and touch the floor between your legs. Try to keep both legs straight.
    Skull Crusher Lay on your back, take KB with both hands from the ground/top of your head to overhead straightening your arms.
    Bob and Weave Hold the kettlebell high up the chest with both hands and step out to the side, duck down as if trying to get underneath a low doorway and then bring your other foot across to meet the foot that stepped out.

     

    Make sure that all the movement comes from a hinging at the hips rather than bending forwards at the lower back.

     

    The back should remain flat throughout the movement.
    snatch Start with a single hand swing, KB between legs, swing the KB up at around head height, pull the KB towards you and then push up. Next throw the KB out and absorb the mass at the bottom of the swing.
    Overhead squat Hold the KB overhead with a locked out arm. Next drop into the squat position by pushing your hips backwards, all your weight should be on your heels. At the bottom of the squat push up from the floor back to the starting position. The KB should remain overhead throughout the exercise.
    Overhead press Standing position with KB at Shoulder, press up and fully extend arm.

    We finished up with

    • 20 KB Swings OYO
    • 20 Triceps OYO
    • 20 Heels to heaven
    • 20 APDs
    • 15 KB Hammers in cadence
    • 20 KB flutters in cadence
    • 60 count 60-inch leg lift

    Announcements.

    TOMORROW IS VALENTINE’S DAY!!!

    COT

    “If someone succeeds in provoking you, realize that your mind is complicit in the provocation.” Epictetus

    Epictetus was a Greek Stoic philosopher. He was born into slavery at Hierapolis, Phrygia and lived in Rome until his banishment, when he went to Nicopolis in northwestern Greece, where he spent the rest of his life. He died in 135 AD.

    Epictetus taught that people are responsible for their feelings and actions, and that living virtuously is the key to a good life. Epictetus’s teachings had a religious tone that appealed to early Christian thinkers.

    Stoicism is a philosophy that emphasizes virtue and self-control as a way to achieve a good life. It originated in Ancient Greece and was influential for centuries.

    Core beliefs

    • Virtue: The practice of virtue is enough to achieve a good life.
    • Cause and effect: The universe operates according to a rational structure of cause and effect.
    • Self-control: We can control how we approach things, even if we can’t control the events that affect us.
    • Simplicity: A simple, peaceful life is the most virtuous.

    Stoicism values

    • Wisdom,
    • Justice,
    • Courage,
    • Moderation,
    • Temperance

    Stoic practices

    • Focus on what you can control
    • Make choices that are in your character
    • Don’t let what you consider good or bad come at the expense of your values
    • Prepare for unexpected blows, but don’t blame or criticize others
    • Focus on the task at hand

    Stoic thinkers

    • Zeno of Citium,
    • Epictetus,
    • Marcus Aurelius,
    • Seneca

    Stoicism influenced Christian, Jewish, and Islamic thought, as well as natural law and political authority theorists. It also influenced existentialism and Neo-orthodox Protestant theology.

    We finished with fresh percolated Coffee.