4 PAX came out in the gloom to get their smolder on. An emerging theme of the beatdown was a slow and intentional focus on form, full range of motion on those reps, and direction rather than speed. We kept that focus applied during the warmup and beatdown. Despite some predictions of certain PAX “rolling in hot”, Cropfit came sauntering in, five minutes early, just rolling up to DoorDash like he had nowhere to be and as if he was going to join the circle for the warmup from his car. He rolled down his window and left out a “Heeeey brother!” in a warm drawl, then took his sweet old time, like sweet tea brewing in the sun, to get his car parked, casually emerge from his vehicle, and bring some rays of sunshine over to the circle. Coach K had a similar pace, rolling up a minute later, and emerging from his truck like a bear slowly waking up from hibernation. Caterpillar joined the circle, from his usual practice of arriving early and thawing out the icy track. All these beams of warmth and the sun wasn’t even close to emerging from it’s own slumber beneath the horizon.

 

Warm-o-rama

Grasspickers x10ic – The QiC shared an amusing story of someone in a red Jeep truck, apparently in a hurry to get somewhere (but not racing to F3), after he passed the QiC, who for the record was driving at a relatively calm but spry pace at 50 mph in a 35 mph zone. “Wonder if he is racing to be on time?”. Then there was increased alarm as the red Jeep truck passed two cars, around a curve, at an intersection, while a third car was approaching the stop sign from the right. “Maybe that guy needs a little F3 in his life…”. Whatever the situation was, it served as a gentle reminder to suspend judgement, respond calmly and hope for a safe outcome, especially when situations get a bit dicey. At some point during the beatdown we discussed how easy it is to react dangerously and escalate in situations like this, and let the mostly made up narrative in our head determine how we interpret the situation, often leading to harsh judgement and rash conclusions.

 

Toy Soldiers x10ic

Arm circles x10ic

Circle arms x10ic

Tennessee Rocking Chairs x10ic – We took some nice, long sips of hot coffee on the front porch, listening to the nice snap, crackle and pop of a cozy fire…oh, nevermind, that was just DoorDash’s knees again.

Imperial Storm Troopers x10ic – These guys make their best effort but simply can’t hit the side of a barn, despite that bright red paint, and the target having zero ability to make evasive maneuvers. The cadence being called out by the QiC took a turn toward the “dark side” changing from the usual “1, 2, 3, 1!” to “We, shoot, laser, guns!”, “We, serve, the em-pire!”, “We, can’t, hit, our target!”. PAX chuckled nervously with mild amusement but perhaps wondering if the QiC had fallen off his rocker…

 

The Thang

We finally got past the spark, tinder and glowing embers phase of the workout to get into some real heat. But it emerged slowly, as less of a roaring flame, and more of a drawn out “Smolder….”, but with a more subtle and slowly building intense heat.

In homage to those doing the burpee challenge, and despite a lack of any remote fondness for burpees, the QiC framed the workout around sets of 10 burpees, layered with an MOT or a non- burpee exercise, not unlike slices of buttered bread, sizzling on a hot griddle, surrounding a layer of warm, melted savory cheese with a hint of smoky flavor. With a side of piping hot cocoa to sip while cozied up next to a gently blazing fireplace. Now where were we? Ah yes – burpees.

 

Mosey to far side of parking lot

 

1st set of Burpees x10

 

Bear crawl back – slow and intentionally leaning into full range of motion rather than a bear crawl sprint, slow enough that conversation ensued as we traversed the parking lot.

 

2nd set of Burpees x10

 

Ner to the far side of the parking lot

3rd set of Burpees x10 – we took turns showing our best form individually before doing the official 10 count.

 

Carioca back across the parking lot

 

4th set of Burpees x10

 

Lungewalk to the far side of the parking lot, with a focus on form and full range of movement, and less on speed. Under the watchful eye of our brothers, everyone kept that knee touching the ground consistently (I’m not saying I’m looking at Cat, but yes, here’s looking at you Cat!).

 

5th set of Burpees x10

 

Over and under back across the parking with a focus on deep squats in the middle and slow intentional full range of motion on the over. We switched which direction we were facing halfway for balanced right/left “hip action”.

 

6th set of Burpees x10

 

Here we filled in the middle with some slow but intense core exercises:

LBCs x10ic – intentional focus on a slower pace and full range of motion with head touching the ground and elbows coming up for solid contact with the knees on each rep.

WW2s x10ic – with knees bent, arms all the way back stretched overhead on the down, and hands reaching to touch the toes on the up

Flutterkicks x10ic – legs fully extended with slower pace to keep a consistent full range of motion

 

7th set of Burpees x10

 

Dips x10 on the curb but with an intentional focus on straight legs, maintaining a straight reverse plank throughout with heels on the ground, butt touching pavement on the down and intentionally holding in the up position for a few seconds on each rep

 

8th set of Burpees x10

 

Sloooooooooooww pickle pointers x10ic – butt fully resting on the pavement/hands on the down and an intentional hold for several seconds on every up.

 

9th set of Burpees x10 – almost there…this backblast is starting to feel longer than the beatdown…but worth the wait to see the “Smolder!” on the faces of those 4 studs, I mean PAX, in the backblast photo. 😆 😎 🔥 💪 😉

 

Ssslllooooooooooowwwww Monkey Humpers x10ic – hands firmly holding ankles throughout, slow and low squat on the down, intentional push towards full range of motion on the up. Our legs were feeling the burn!

 

10th and final set of Burpees x10 – Hearts on fire, baby!❤️‍🔥 We made it to 100 total burpees!

 

COT

Things could finally begin to simmer down but not before getting that smoldering proof of life photo. Even with a 75% respect ratio in attendance.

 

Polar Plunge Feb 28th

Blessings of Hope March 28th

Cropfit – praise for tooth extraction and recovery going well, praise and prayers for Tweety’s M as she continues cancer treatment.

Coach K – praise for his Dad’s successful medical procedure and prayers for youth and young adults to experience meaningful growth in their faith journeys and experience the presence of Christ in their hearts

Caterpillar – prayers for his 2.0, Trojan and others still battling flu or other persistent illness

DoorDash – praise for small but more consistent wins in communication with his M, 2.0 relationships, the job hunt, and making some progress on projects around the house. Praise and glory to the Creator for meaningful shifts in these areas. Prayers for his Dad and soon to start chemo for lung cancer.

 

Continued prayers for all PAX and families around the ebb and flow and cycles of highs and lows in areas described above. A sense that as growth begins to accelerate often the intensity of highs AND lows increases. That we would sense the unfailing strength, love and support of our Source as we continue our journeys.