2/27/18
QIC: Laces Out(Respect)
PAX: Ringwald, Sundance, Candu, Wort, Pink Eye
AO: Hill City
Conditions: 42 degrees and clear
Disclaimer
Mosey to Great Hall
Warmup
15 SSH IC
15 Imperial Walkers IC
15 SSH IC
15 Cotton Pickers IC
15 Carolina Dry Docks IC
15 SSH IC
15 LBAC front/back IC
15 SSH IC
Mosey to Coolidge Park around the big circle to the fountains
The Thang
Circuit 1: Super 21 near the Carousel
1 Squat OYO
Run to flagpole
20 LBC OYO
Run back to light pole
2 Squats/19 LBC OYO
Rinse repeat till 20 Squats /1LBC
Held Al Gore after 5, 10, and 15 squats to allow pax to catch up and leave no man behind.
Circuit 2: Light Pole Lunge to Riverwalk
Lunge to first light pole
Mosey to two more light poles
10 Merkins
Rinse and repeat for three cycles around the big circle
Then Bernie Sanders to first light pole
Mosey two light poles
10 Merkins
Rinse and repeat three cycles down the Riverwalk
Mosey back to Love Shack
5 MOM
12 Flutter kicks IC
12 Rosalita IC
12 Hello Dolly IC
12 Freddy Mercury IC
12 Pickle Pounders IC
COT
Countarama
Namearama
With Billy Graham passing last week, YHC reflected back to days gone by. I had the chance to serve as a counselor at the Billy Graham crusade in Memphis as a high school student. Dr. Graham is with Jesus today. “To be away from the body is to be present with the Lord.” 2 Corinthians 5:8
Until we leave this earth, as believers we can reflect on this truth found in Galatians 2:20: “I have been crucified with Christ. It is no longer I who live, but Christ who lives in me. And the life I now live in the flesh I live by faith in the Son of God, who loved me and gave himself for me.” Let’s live today as men who allow Christ to live through us to make us better men, better husbands and fathers!
Bridge Beatdown
2/15/18
QIC: Laces Out (Respect)
Pax: Angus, Best in Show (Respect), Bogey, Mr. Clean, The Count (Respect), Vila
AO: Hill City
Conditions: 62 degrees a little overcast but unseasonably warm.
Disclaimer
Reminded Pax that YHC typically likes to incorporate some running into his Q workout. So today, told Pax we would run to and do our beatdown on the Walnut Street walking bridge.
Warmup
12 SSH
12 High Knees
12 Wide High Knees
12 SSH
Mosey to Walnut Street Bridge. Mumble chatter about Valentine’s Day yesterday! So grateful for our M’s.
The Thang
Circuit 1: Bridge Beatdown with Running Man
Merkin mile with squats
10 Incline Merkins IC/10 Squats IC at start of bridge
Run to 1/4 of bridge
10 Incline Merkins IC/10 Squats IC
Run to 1/2 of bridge
10 Incline Merkins IC/10 Squats IC
Run to 3/4 of bridge
10 Incline Merkins IC/10 Squats IC
Run to End of bridge
10 Incline Merkins IC/10 Squats IC
Mosey down the street to the Aquarium.
Circuit 2: Fish Steps Dora
Partner up in front of the Aquarium at the Arch Staircase, which we have affectionately named The Fish Steps. 1st pax runs up and over the Fish Steps while 2nd pax starts the following exercises:
100 incline merkins
200 LBCs
300 Squats
When 1st pax gets back, then switch places and continue where first left off:
Rinse and repeat until finish all reps. Hold plank until all pairs are done.
Mosey down to Market Street bridge and back to Love Shack.
MOM (each Pax took turn leading an exercise)
12 Flutterkicks/ 12 Rosalita en Espanol (Laces Out)
12 Toe Touches (The Count)
15 Hello Dolly (Bogey)
15 Pickle Pounders (Mr. Clean)
12 American Hammer (Best in Show)
15 LBCs (Vila)
20 Freddy Mercury (Angus)
COT
Yesterday was Valentine’s Day. YHC had a great day with my M, sharing in tangible ways how much I love her. We need to express true love to our spouses as commanded in Ephesians 5: 25 “Husbands, love your wives as Christ loved the church.” Challenged us to live everyday with this in mind. Make everyday Valentine’s Day!
Prayer for Parkland, FL high school shooting yesterday.
Kicking in Coolidge Park
1/23/18
QIC: Laces Out (Respect)
PAX: Wort, Stairmaster, Vila, Whittler, Picasso, Steam Engine, Angus, Ohms, Ringwald, Sundance, FNG-Bogey
AO: Hill City
Conditions: 47o clear and a beautiful morning
Disclaimer
Explained to the PAX my excitement as a former Univ. of Memphis kicker that the two kickers for this years’ Super Bowl are both former Memphis Tiger kickers. Stephen Gostkowski is a veteran with an NFL record 479 consecutive PAT’s made and a 78.5% field goal percentage and is all-time leading scorer for the Patriots. Jake Elliot is a rookie for the Eagles who has already made a 61-yard game-winning field goal this year. He also went four years in college without missing a PAT in 202 attempts! I’ll be watching the game to see them play! Today, we are going to do some kicking as well and carry a football as the coupon.
Mosey to Great Hall
Warm Up
15 SSH IC
10 Finkle Swings with partner
15 High Knees IC
15 Wide High Knees IC
15 SSH IC
10 LBAC forward/backward IC
10 Moroccan Night Club IC
15 SSH IC
Mosey to Coolidge Park lawn
The Thang
Circuit 1-Memphis Super Bowl Kickers
Picasso had the coupon, so he kicked the football and all chased to where it landed, then we did the following exercises in cadence:
15 LBCs
Next PAX kicked and we chased, then
15 Squats
Next PAX kicked and we chased, then
15 Merkins
Rinse and repeat one more time.
Mosey to the Steps where the swamp thing lives.
Circuit 2-Stairmaster Dora
The PAX partnered up:
PAX 1 starts first exercise
PAX 2 runs down the steps to the swamp and box jumps back to the top and switch with PAX 1 and pick up where he left off.
Rinse and repeat till complete 100, then move to next exercise and do the same for 200, 300.
100 incline merkins on top step
200 LBCs
300 squats
Hold plank till all finished.
Mosey to Love Shack
MOM
12 Freddy Mercury IC
12 Hello Dolly IC
12 Rosalita IC
12 American Hammer IC
12 Flutter Kicks IC
12 Hollywood each side IC
COT
Countarama
Namerama
BOM-The term Iron Sharpens Iron is found in Proverbs 27:17 and we did that this morning. We helped make each other better with today’s workout. Two verses later in v.19 it says “As in water face reflects face, so the heart of man reflects the man.” Remember that apart from Christ our hearts are desperately wicked, but in Christ our hearts are transformed. We can reflect a heart that loves and obeys God today. Let’s continue to sharpen one another and reflect the heart of Christ to those around us.
Welcome FNG Bogey (Zac Johns)
City on a Hill at Hill City
1/4/18
QIC: Laces Out (Respect)
PAX: Angus, Rainman, Stairmaster, Flemish, Picasso, Whittler, Prosciutto, Ringwald, Mr. Clean, Ohms, Snowflake, FNG-Tinkerbell, The Count (Respect)
AO: Hill City
Conditions: Bitter cold and clear 19 degrees but about to warmup quickly because the Pax arrived eager to work!
Disclaimer then mosey to The Great Hall
Warmup
15 SSH IC
15 Imperial walkers IC
15 SSH IC
15 High Knees IC
15 Wide High Knees IC
15 mountain climbers IC
15 SSH IC
Mosey to Coolidge Park stage with lit-up Christmas Tree.
The Thang
Circuit 1: Super 21
1 Squat
Run across field to sidewalk
20 LBC
Run back
2 Squats/19 LBC
Rinse repeat till 20 Squats /1LBC and then hold plank til PAX finish
Mosey along riverwalk back to Mt Midoryama
Circuit 2: Everest at Mt Midoryama
Lunges with right leg/squat/lunge with left leg/squat
Rinse and repeat to top
Hold Al Gore until all reach top and enjoy looking over City (appropriate thought for today’s moleskin).
MOM
12 Flutter kicks IC
12 Rosalita IC
12 Hello Dolly IC
12 Freddy Mercury IC
Mosey back to Love Shack
COT
Namerama/countarama-welcome FNG given the name Tinkerbell.
Matthew 5:14-16 You are the light of the world. A City on a Hill cannot be hidden…
Let your light shine before men that they might see your good works and glorify your Father in Heaven.
We worked hard today at Hill City, and we have opportunity to be a City on a Hill. Let’s shine for Jesus today wherever we are!
Prayer requests
CFP Football in the Rain
12/20/17
Q: Laces Out (Respect)
Pax: Mr. Clean, Ohms, Picasso, Prosciutto
AO: The Griff
Conditions: 53 and very wet, steady rain.
Disclaimer and intro to CFP workout. Since we’re in Bowl season and headed to College Football Playoff, YHC decided to build workout around football and CFP theme. Coupon today is Football which we must keep off ground.
Warmup
SSH 15 IC
Finkle swings 15 each leg with partner
SSH 15 IC
Carolina dry docks 12 IC
Imperial walkers 15 IC
SSH 15 IC
The Thang:CFP circuit
C-“Catch Me if You Can” around playground sidewalk with partners.
Pax 1 does 10 merkins while Pax 2 Bernie Sanders. After Pax 1 finishes merkins he sprints to catch Pax 2 and they switch places. Run until finish one lap.
Mosey to Football field across street
F–Four Corners with field goals
On the football field at first corner of end zone:
10 Merkins OYO run to next Corner
10 LBCs run to next Corner
10 Imperial Walkers IC run to next Corner
10 Squats OYO
Then Ohms attempted and made field goal! Rinse and repeat:
20 reps each Corner then Mr Clean missed FG wide left.
30 reps last round with YHC missing last FG with this experience: After telling Ohms about my most embarrassing moment of kicking at U of Memphis in pouring down rain against Southern Miss, YHC promptly did exact same thing with plant foot slipping in the mud and falling down while attempting FG! No good! Saving grace both time: no game film to prove it! Laces Out was reminded later by Mr Clean who told holder Ohms: “Laces were in, Dan!”
Burpee penalty of 10 each for missed FG=20 burpees in the puddles!
P–Prisoner Indian Run
Holding hands behind head (similar position to Imperial Walkers) the Pax did an Indian Run back across street to the park.
Peter Parker’s with merkins 15 IC led by Prosciutto with demonstration.
Because we still had time, added one more lap of Catch Me If You Can.
5 MOM
Flutterkick 12 IC
Hello Dolly 12 IC
Rosalita 12 IC
Plank 20 IC
Reverse Peter Parker-led by Picasso 12 IC
COT
Countarama
Namearama
CFP-Test of determination and hard work in today’s workout! College Football Playoff is not the only CFP in our home. YHC’s M finished finance degree in college and then studied for and passed the Certified Financial Planner’s tests. However the first time before sitting for the CFP Board exam, gave it up to stay home with our newborn. Nearly twenty years later, she did it again this time passing the board exam and now working as Financial Advisor. My take on this is: Our role as husbands is to love and lead our wives, but also support them to utilize God’s gifting and purpose in their lives. I’m blessed to see my wife’s determination and hard work over the years as a great mom and now use her talent as a ministry to help young couples, single mom’s and other women with their financial planning. As a pastor, she’s preferred and supported me in ministry and I want to do the same for her! Let’s lead and love our wives today and be better men in the process.
Prayed together
HOPE in the Gloom
12/5/17
QIC: Laces Out (Respect)
Pax:Angus, Vila, Ohms, Snowflake, Best in Show(Respect), Flemish, Ringwald, Stairmaster, Picasso
AO: Hill City
Conditions: 59 degrees, pleasant with threatening rain which once again held until finished MOM!
Disclaimer
Told Pax that we would focus workout around the word HOPE. Snowflake joked about us running 8 miles today with YHC, however we will cut down on the running today.
Mosey to Great Hall
Warmup
SSH IC x 12
Finkle swing 15 each leg
Monkey humpers IC x 12
SSH IC x 15
Cotton pickers IC x 12
Carolina dry docks IC x 12
Butt Kickers IC x 12
SSH IC x 12
Mosey to Coolidge Park stage around the Christmas Tree
The Thang: H.O.P.E circuit
H–Happy Jacks: 5 SSH IC + 2 jump Squats. Rinse and repeat x 6
O–Ollie Norths partner carry off field Pax 1 carrys Pax 2 on back across field and then switch and carry back.
Mosey to stairs by the Good Dog
P–Paula Abdul’s 2 steps up and 1 step back then 10 incline merkins. Repeat all the way to top. Run to street and do 5 burpees. Hold Al Gore until 2nd wave catches up.
Monkey Humpers IC x 12 towards street just for the fun of it.
Mosey back to base of Mt Midoriama.
E–Escalators 10 merkins run up to top of Mtn; hold plank till everyone back down; 20 lunges run to top; 30 LBCs run to top; 40 Squats run to top; 50 buttkickers and Bernie Sanders to top
10 Mom
Each Pax picked different an exercise x12:
Angus-Pickle Pounders
Vila-Leg Climbers
Ohms-Toe Touches
Snowflake-Dying Cockroach
Best in Show(Respect)-FlutterKicks
Flemish-Ankle Grabbers
Ringwald-Hello Dolly & Merkins
Stairmaster-Freddy Mercury
Picasso-LBCs
Laces Out-Rosalita x25
COT
Countarama
Namerama
No matter what we face in life we can have hope in Jesus. Hope for the future (eternal life) and today (abundant life).
Blessed be the God and Father of our Lord Jesus Christ. According to his great mercy, he has caused us to be born again to a living hope through the resurrection of our Lord Jesus Christ. 1 Peter 1:3
Bridge Beatdown with Running Man
11/30/17
Q: Laces Out (Respect)
Pax: Rainman, Best in Show (Respect), Ohms, Prosciutto, Snowflake, Flemish, Stairmaster, Mr. Clean, Picasso
AO: Hill City
Conditions: 48 a little overcast but unseasonably warm.
Disclaimer
Reminded Pax that YHC typically likes to incorporate some running into his Q workout. So today, told Pax we would run to and do our beatdown on the Walnut Street walking bridge.
Warmup
12 SSH
12 Squats
12 SSH
12 Mountain Climbers
12 Butt Kickers
12 SSH
12 High Knees
12 Wide High Knees
12 SSH
Mosey to walnut street bridge. Mumble chatter brought a new nickname from Prosciutto for YHC since we run so much on my Qs: “Running Man”
The Thang–Bridge Beatdown with Running Man
(At start of the bridge-5 burpee FNG penalty)
Circuit 1: Merkin mile with squats
25 merkins/Squats oyo at start of bridge
Run to 1/4 of bridge
25 merkins/Squats oyo
Run to 1/2 of bridge
25 merkins/Squats oyo
Run to 3/4 of bridge
25 merkins/Squats oyo
Run to End of bridge
Circuit 2: Ice Cream Show Dora
Partner up in front of best ice cream shop in town The Ice Cream Show. 1st pax runs to arch on bridge while 2nd pax starts the following exercises:
100 incline merkins
200 LBCs
300 Squats
When 1st pax gets back, then switch places and continue where first left off:
Rinse and repeat until finish all reps
Mosey down to Market Street bridge and back to Love Shack. No time for MOM.
3.1 miles running
150 Merkins
262 Squats
COT
We pick out names of our children with great care and significance. We named our son Stephen after the martyr in Acts because he was described as a man full of faith and the Holy Spirit.
As Christmas approaches, we remember the birth of our Savior Jesus, whom the prophet Isaiah declared in Isaiah 7:14 would be born of a virgin and be called Emmanuel. We read in the NT that the name means “God with us.”
As we live out our day, let us be encouraged that God is with us and lives in us through the Spirit.
Prayer requests
Riverfront Scenic Tour
10/24/17
QIC: Laces Out (Respect)
Pax: Angus, Best in Show (Respect), Chief, Delta, Flemish, Mudslide, Ohms, Picasso, Rainman, Stairmaster, Vila
AO: Hill City
Conditions: 48 clear and crisp. Beautiful morning for a scenic tour of Chattanooga’s riverfront.
Disclaimer
Warmup
15 SSH IC
15 Mountain Climbers IC
15 Lunges IC
15 Squats IC
15 SSH IC
Mosey to Market Street bridge and across with some mumble chatter about life and notice the beauty of the downtown skyline in the dark. 1/2 way across bridge drop for 25 merkins OYO then run to end of bridge and circle up for:
25 Flutter kicks IC
15 slow Merkins IC
Run down the stairs of The Passage and
mosey to Ross’ Landing
The Thang: Riverfront Scenic Tour
Circuit 1-Ross’ Landing Steps
On the riverfront at Ross’ Landing
Box jump up to top of steps
15 Flutter kicks + 25 Merkins OYO
Rinse repeat 3 more times
Mosey to front of Aquarium
Circuit 2-Fish Steps Dora
At the base of the arch bridge (now known as the Fish Steps) we found some nice benches and partnered up. First partner runs up and over the fish steps while the other starts on 100 incline merkins. When the first partner completes the steps, he picks up with incline merkins where the other left off while the 2nd partner runs the steps. Repeat until reach 100. Do the same with 200 LBC’s and 300 Squats. Feel the burn in the legs! Out of time so, back over the Market Street bridge, we mosey back to Love Shack.
COT
Countarama
Namearama
Today’s workout was a test of endurance. “Count it all joy my brothers when you face trials of many kinds knowing that the testing of your faith produces endurance” James 1:2-3
In life Jesus takes us through times of difficulty to build endurance in us to make us mature, complete and more like Him.
Prayer
Deck of Pain
October 5, 2017
QIC: Laces Out (Respect)
Pax: Angus, Ohms, Flemish, Best in Show (Respect), Prosciutto, Picasso
AO: Hill City
Conditions: 58 degrees, clear and pleasant under a full moon
Disclaimer
Thinking about the Las Vegas shooting earlier in the week. Such a tragic event, so we will remember those affected by pulling out the deck of cards for a 52 card pickup (Deck of Pain).
Mosey to the Great Hall
Warmup
15 SSH
20 mountain climbers
15 squats
15 SSH
15 LBC
15 imperial walkers
15 SSH
The Thang: 52 card pickup: deck of pain. Each pax takes a turn pulling top card and leading us through corresponding exercise according to suit and reps according to number on card. Face Cards: Ace=1, Jack=11, Queen=12 and King=13 reps. Joker and instruction cards=10 count.
Diamonds=BBS
Hearts=Burpees
Clubs=Merkins
Spades=Squats
Enough time for a mosey around Coolidge Park and then back to the Love Shack for a short MOM of flutter kicks and LBCs.
COT
Countarama
Namearama
We live in a broken world where events like the mass shooting in Las Vegas make us wonder where God is in midst of tragedy. He reigns over it all and we can trust Him to provide hope and healing through difficult circumstances. Praying for those believers reaching out in Las Vegas to those affected by the tragedy. Proverbs 3:5-6
Stairmaster Special
9/28/17
QIC: Laces Out (Respect)
Pax: Stairmaster, Early Bird, Prosciutto, Angus, Best in Show (Respect), Banjo, Ohms, Vila, Flemish
AO: Hill City
Conditions: 68 degrees and pleasant
Disclaimer
Today’s workout is a tribute to Stairmaster as he takes a new position at another church. Get ready for a run and lots of stairs! YHC was inspired watching the Ironman Triathlon in Chattanooga last Sunday and saw stairs near the Hunter Museum to use for today’s beatdown.
Warmup
15 SSH
15 imperial walkers
15 lunges
15 SSH
15 high knees
15 SSH
The Thang: Modified Merlin Mile with Stairs
Mosey to market street bridge and across. Hold Al Gore while pax catch up.
25 Merkins OYO
Run down/up and down the stairs of The Passage
Mosey to Ross’ Landing on the river
Box jump up to top of steps
25 Merkins OYO
Mosey to riverwalk towards Hunter Museum up the zig zag sidewalk uphill then mosey to steps up to museum.
Mosey across glass bridge to walking bridge
25 Merkins OYO
Mosey across walking bridge
25 Merkins OYO
Mosey through Coolidge Park down more steps to end of Riverwalk.
Mom
12 Flutterkicks
12 Freddy mercury
12 hello dolly
12 lbc
Mosey Back to Love Shack. Total run was 2.5 miles!
COT
Countarama
Namearama
1 Peter 2:21 ESV
Leaving you an example that you might follow in his steps.
Better men, husbands and dathrrs
Prayer