A Lesson in “Resilience”

QIC: Prosciutto
Date: 12/26/2017
PAX: Angus, Best In Show (Respect!) Ohms, Sundance, Wort
AO: Hill City


Calm, clear and brisk. 30’s with a chance of pain; game on!

The Disclaimer

Signed, sealed, delivered


Single Leg Squat x 10 IC (Each leg)
Plank Jacks x 12 IC
Parker Peters x 10 IC
Windmills x 10 IC
Slow-Tempo Squats x 10 IC
Slow-Tempo Merkins x 10 IC
SSH x 13 IC

** Mosey down to the river walk down and around swamp thing **

The Thang

Mini ROT:
A brief explanation of the ROT was provided for the two newish PAX (Sundance and Wort). YHC felt it was necessary just so that they knew exactly what they had gotten themselves into… It would have been a good time to provide some insightful words of wisdom regarding resilience, but time was of the essence. This wasn’t the full diesel ROT that Angus has demonstrated, but it was effective. Also, in the interest of the Abvent and XMAS Abs challenge, we swapped a few things. With that said, YHC gives you the “Abbreviated James Brown ROT”:
Each bench you find along the river walk, perform the following exercises (in no particular order)
10 Step-ups (right leg)
15 Squats
10 Step-ups (left leg)
15 Merkins
When complete, *LUNGE* to the next park bench
At the last bench along this walk (just before the great hall) hold plank & wait for the six. 
Rock Fellowship:
YHC personally selected six Duane “The Rock” Johnson’s (thank you Mr. Clean; glad we have a name for them) and delivered them. After all, YHC hospital name is Nicholas…
With these gifted “Duane’s”, the PAX circled up for the next thing:
10 bottom to middle curls
10 middle to upper curls
10 full curls
*Drop rock & rotate to your right
**Repeat 4x
After all 4, again with the Duane’s:
10 Tricep extensions
10 Shoulder presses
**Repeat 2x
…and mosey back to the love shack for the 1 minute and 45 second “1:45MOM”
LBC x 15 IC
Flutter kicks x 7 IC


One word- “Resilience”
In this season of Christmas, YHC can’t help but think of the story of Jesus’ birth. The odds against his mother and father and those in their camp on that fateful night…And not just the night of His birth, but the weeks leading up to it. What a tough go at it. Those with children of their own can’t fathom how difficult it may have been. And the struggle that Joesph was facing and just how it all came about. Take this woman, Mary, to be your wife; she’ll bear a child, you’ll give it this name and carry this forward as this is what God has asked of you.  Most men would crumble, given these circumstances.  And Mary, Chosen to be the giver of His life. Amazing, really.
The real aspect I considered was Joseph’s resilience as a soon-to-be father, his resilience during that time-period, from the conception and through to the birth and his belief and following of God’s word – what an incredible lesson and implement of God’s plan and his word and test of faith. Dare I say, one of the ultimate and true #HIMs
We are all facing struggle, decisions… challenges. Joseph and Mary faced many, many challenges. They carried on, pushed through those struggles. What came of it?? Oh, you know… just, the birth of a savior and king of Kings. His ultimate sacrifice many years later potentially hung in the balance of Mary and Joseph’s decision in those moments to be resilient, trust in their faith and trust in God’s plan.
As Laces Out (@gregghauss) has discussed, “We are all weathering a storm of one kind or another”. As this next verse from Ephesians mentions, The resilience that we have or any resistance we face should be rooted and met with our ability to trust in God, believe in ourselves and know that we are given favor and strength to do good things, all things, for His glory.
Ephesians 6: 10-14

The Whole Armor of God

10 A final word: Be strong in the Lord and in his mighty power. 11 Put on all of God’s armor so that you will be able to stand firm against all strategies of the devil. 12 For we are not fighting against flesh-and-blood enemies, but against evil rulers and authorities of the unseen world, against mighty powers in this dark world, and against evil spirits in the heavenly places.

13 Therefore, put on every piece of God’s armor so you will be able to resist the enemy in the time of evil. Then after the battle you will still be standing firm.14 Stand your ground, putting on the belt of truth and the body armor of God’s righteousness.


Conditions:  Clear Skies and Slightly chilly

Gave the dislaimer on the run and welcomed to Alter Boy in town on business. Glad you could make it to Hill City.
Mosey to the Blue Rhino
The River Of Tears
This is an ode to the pax from North Augusta, SC where YHC first experienced The ROT. This is a bit of a modification but still sucks nonetheless. Begin workout at the first bench and proceed to repeat exercises at every bench along the river.
Exercises are as follows:
– Burpees x 10
– Step ups x 10 (one leg)
– Squats x 15
– Step ups x 10 (other leg)
– 20 Merkins
Repeat at every bench along the river front until time expires. If you make it to the end (about 15 benches) with time to spare, sprint back to the beginning and begin again. Each full lap = 1 token.
Pax report tokens earned at COT.
Mosey back to the Shovel Flag for quick aborama.
– American Hammer x 20
– Flutter Kicks x 20
– Box Cutters x 20