The Transformed Life

Posted on Posted in Backblasts
  • When: 4/18/18
  • QIC: Bada Bing
  • The PAX: Check Please, Full Monty (respect), Outhouse, McDreamy (respect), Yard Sale, Inside Out, Crash, Squeege (respect), Airbags (respect)

This week was an eye opening one for YHC and other brothers who are doing the Spartan Race. We train hard but we don’t spend enough time in recovery. Many PAX are nursing shoulder, back and hamstring injuries including YHC. Sometimes YHC needs to throw the pride and expectations out the window to realize what the PAX need is restoration and some oil for the joints, ligaments and bones. Transformation into a true Spartan in YHCs opinion include moments of intensity followed by moments of active recovery. Pain equals growth but proper recovery is key to exponential growth. Today we focus on specific functional movements to ensure strength, stability, recovery and mobility when the PAX need it most in order to fire their muscle fibers like a well oiled machine when called upon. 

YHC delivers the Turkey Punch…something that has been on YHCs heart lately about transformation. Brothers, transformation does not occur overnight. It is okay to fail. It’s okay to fall. We don’t have to be perfect out here. Never feel bad about being the six or falling behind because that is the reason we are here in the first place. It’s in the hardest moments that we learn the most about ourselves. Success is walking from failure to failure with no loss of enthusiasm. We need to fail; to be broken; so that we can be transformed. 

10 PAX (Double Digit Midget) on this fine 56 degree April morning. We also had a kotter, Dr. Phil, the elusive 11th PAX, post for a brief second but quickly became a Flaming Cropduster…Until next time Dr. Phil. 

Phase 1 Warmup:

  • 10 SSH Squats IC
  • 6 LBACs (each both directions) IC
  • 10 Michael Phelps IC
  • 10 Moroccan Night Clubs IC
  • Mountain Pose + backbend + side stretches (Shoulder Stretches)
  • 10 Chinooks Squats IC
  • Pyramids (both sides) – Wake up the hammies and what not…
  • Standing leg raises + 5 Side lunges (both sides) – Hear the roar of the snap, crackle, pop of knee and ankle joints waking up to the hit song Awake by Mumford and Sons
  • Limp Member Forward Fold

Vinyasa Flow: Warrior 1 >> Warrior 2 Side >> Reverse Warrior >> Extended Side Angle >> Reverse Warrior >> Triangle Pose (Right)

Phase 2 Stability:

  • Down Dog (hold) + Calf Stretches
  • Down Dog (hold) + Mobility Rockers 
  • Childs Pose (hold + thread needle)
  • Plank Holds + 10 Slow Peter Parkers IC
  • Updog + Downdog (5 Werewolfs OYO)
  • Pigeon Pose (both sides – 1 minute ea.) – Always induces a nice mummblechatter…especially seeing the PAX try to get out of this after a 1 minute hold 
  • Down Dog + Three leg dog right and left

Vinyasa Flow: Warrior 1 >> Warrior 2 Side >> Reverse Warrior >> Extended Side Angle >> Reverse Warrior >> Triangle Pose (Left)

Phase 3 Flexibility:

  • Seated Forward Fold (2 minutes) – This one hurt a little but thankfully we had GNR serenading us with their hit song, Patience
  • Half Dragon Fly Fold (both sides)
  • Shoelace + Eagle Arms – An IT band stretch that induces the most fabulous mummblechatter
  • Reverse Table Top (x3 holds) – Some PAX looked more like a hammock than a table top…I digress
  • Bridges Pose Pulses 
  • Twisted Deer – Another IT band and low back stretch inducing mummblechatter about being dead dears…that’s exactly what it looks like
  • Seated Single Leg Twist Lock

Phase 4 Mobility:

  • Pec /Shoulder Stretch (both sides) – This one basically looks like your arm is disconnected from your body…it’s quite amusing if you like pain
  • Straight Jacket Shoulder Stretch (1 Minute) – Just like it sounds
  • Half Frog Both Sides (1 Minute) – This was a real Snot Woggler for the PAX #NoHomo
  • 5 Cat Cows OYO
  • Supine Twists (both sides)

COT – FNGs – No FNGs


YHC drops a scripture on Transformation on the PAX. Eph. 4:22 Put off your old self which belongs to your former manner of life and is corrupt through deceitful desires. Be renewed in the spirit of your minds, and put on the new self, created after the likeness of God in true righteousness and holiness.

Memory Verse from Full Monty at Coffeteria tied in nicely to the beatdown. Romans 12:1-2

Prayer requests – Outhouse family, Shock treatment, Multiple injuries

When your proverbial chakras are aligned and you’ve inhaled deeply through hearts’ center no Broga pose is impossible -Cliche by Yoga Instructors everywhere

F3 Jax  F3Nation Jacksonville Ponte Vedra Nocatee Jax Beach Free Mens Workout Fitness Fellowship Faith Transformed

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