“Alexa, what’s the temperature tomorrow at 5AM?” – “Tomorrow at 5AM it will be 64 degrees Fahrenheit, have a good evening” At these words YHC prepped his gear and hit the rack with hopes that he could bring a quality Q to the ever vigilant PAX of the Firehouse. When the alarm went off several hours later at 4:20 AM there was much groaning and griping albeit as quiet as possible so as not to disturb the resting M and 2.0s. YHC gathered his wits and girded his loins for what was to come.
Hitting the road and popping on the playlist for the morning YHC made his way to the firehouse arriving just before 5:00.
Surveying the landscape YHC searched for the perfect place to create his diamond of pain. After some consideration he settled on a stretched out wonky shaped diamond in the parking lot.
The PAX began to trickle in as the time for the beatdown approached. First on the scene was a peppy Valley Girl who ambled from his vehicle with enthusiasm and an energetic “Good morning” He was followed in quick succession by Suarez, Baskins, Goldberg, Ace, and the Lightweight crew. By the time everyone arrived there was no longer any time left for pleasantries and salutations it was on to the workout. We did the standard mosey around the end of the lot back to the warm up spot.
After YHC flubbed a couple of times we did complete the following:
YHC explained the Diamond concept
YHC explained the Diamond concept of four stations of repeats of the same exercise in increasing increments of 7.
First up was 7 burpees at each of the four stations. There was some mumble chatter about the previous workout’s burpee apocalypse but YHC was not swayed. The burpees were completed by all. Lifelock quickly sped through the burpees as the rest of the PAX followed close behind.
YHC introduced the second round of 14 flutter kicks at each station – and there was much rejoicing that round 2 did not involve burpees
For round three YHC prescribed 21 merkins at each station for a total of 84 merkins in fairly quick sequence. Most of the PAX were pretty taxed by this iteration which pleased YHC.
Round 4 was 28 squats at each station – which also seemed to be not insignificant to the PAX.
Then we worked our way back down with 21 LBCs 14 Shoulder taps and finished with 7 half burpees which proved to be too much for poor Baskins who was apparently fully pooped by this point or at least he was about to be so he scurried away for a few moments to send some rounds down range.
Once we completed the 28 half burpees the PAX were instructed to grab a coupon. It was noted that Baskins was having a POW WOW with the FOCO deputy but he did grab a coupon and joined us for a modified 3 ALARM fire
This consisted of:
10 overhead coupon presses, 15 curls for the girls, and 20 chest presses.
We then moved to 10 alpha count lunges (at first coupon was optional but after YHC realized that everyone retained their coupon except YHC he quickly secured his coupon so as not to be out worked by the PAX) This was followed by a 15 count air chair hold and wrapped up this segment with 20 step ups (10-alpha count)
Then it was on to the second A for abs – which was 10LBCs 15 Rosalitas and 20 Freddie Mercury-s
YHC realized we were getting short on time so we finished with the R series – Russian Dips x 20 and a run to re-deposit coupons on the pile then back for the finishing move of
4×4 Burpees – Burpee variant made up of 4 merkins and 4 mountain climbers and with a quantity of 4 total.
There was time for one round of Mary which Lifelock supplied us with a somewhat understated session of 25 American Hammers.
All the PAX pushed themselves and no man was left behind – and no man was left where we found him.
Count-o-rama, Name-o-rama took place in typical fashion. Then Baskins shared a high quality MOC regarding forgiveness and touched on his extended family. It was a good reminder that forgiveness benefits the one doing the forgiving most of all.
Announcements – convergence coming up on the 23rd at Widowmaker.
Prayers for those PAX still struggling with lingering ailments and injuries. And for the health of everyone.
I am grateful to the PAX that showed up this morning and gave their best effort to the beatdown. It was an encouragement to me that I was able to lead the Q and I look forward to doing it again soon. Glad everyone seemed to enjoy my playlist as well. WOO!