July 27th, 2016 By Maximus_MECA

YHC wanted to Q and Q well this am.  YHC prepared for the Q last night before retiring (that is going to bed) for the night.  YHC mapped out a circuit to host up to 7 PAX before needing to double up on any station.  I recall last Wednesday Pax member Shawshank critiquing YHC for not having my stations prepared beforehand but rather figuring it out on the fly wasting precious workout seconds and even minutes.  As the song Taxi by Harry Chapin went of in my head  “Well another man might have been angry, and another man might have been hurt” considering Shawshank has never Qed before!, after some initial defensiveness YHC accepted the critique as valid and was ready today!  Learn and grow stronger!  YHC arrived at 5:10 ready for business.  No time to greet or chat with the elite PAX runners preparing to leave in a clown car for somewhere else.  YHC went to the kbell box,  got some bells and rope, transported them to the lower lot added a few cinder blocks and the workout stations were ready.  At about 5:30 the mighty Pax of Shawshank, Sensei and Dutch arrived. A respect group of four.  As we mosied YHC noted the blackblast title would be “the Fantastic Four”.  @ Dutch sagely counseled (“critiqued”) let’s see what happens we have a workout yet to do!  YHC said “ok” – and thought good point to remain open minded.

We were off and the beatdown went as below.   Keep on reading to hear Shawshank’s amazing commitment.

We did the standard warm-up – ssh’s, ist’s, windmills, merkins, peter parkers, arm circles, michael phelps and toe touches.  Then off to the prearranged stations.

There were 7 stations as follows; kbell lawn mowers, kbell swings, kbell clean and press, cinder block shoulder presses, cinder blocks lat pulls, ropes.  Each pax went to a station while a fourth pax ran the length of the parking lot, did 10 merkins and returned.  When returning another pax would run and all would rotate one to the right at the exercise stations.  We did this approximately six times varying some of the exercises after running to include, plankjacks and world war 2 sit-ups.  We also replaced shoulder presses with squats to get some leg work in.  After 4 rounds we took a field trip to the side portico where we did 2 one minute people’s chairs and one balls to the wall.  We had a fury finish of no exercise after running so there would be no breaks at the stations.  Then it was time for mary.

Mary

YHC led off with LBC’s.  After LBC’s YHC stated “in my lifetime I may never see Shawshank Q, much as I would like to, but today I may come as close as possible to this hope.  Shawshank would you Q us in a Mary exercise”  Shawshank rose to the challenge and occasion and did a great job qing a low flutter.  All the Pax applauded Shawshank for this then shawshank said the following:

Shawshank’s commitment and statement

“I am ready to Q and will Q shortly”

Aaah.  Sensei and Dutch followed with mary exercises and we were done for the morning.

At prayers – Shawhank shared he will be giving his disserataion on Friday at 4:00 to obtain his doctorate in Industrial psychology.  Please join us in praying and wishing Shawshank well in obtaining this degree and thus being able to help others.  Way to go!

 

 

 

Iron Fist, Tradition

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