Burn Baby Burn (HIIT @ Outpost)

Ten spry Pax, took the Daily Red Pill (DRP) this morning and got better because of it.

The Pax: Squirrel, MadBum, Aruba, Neo, Chitwood, Scout, FroYo, Roadhouse, CPT D and Berry

Honorable Mentions (Run group):  XX, Baby Falls

The Scene: Mid-70’s and humid as the lion-hearted men conquered the Gloom. 

A few stretches; paint the rainbow, Bringing down the moon,  hamstring stretch, quad stretch

The Thang:  

The Q explained that this would be a high-intensity interval training (HIIT) workout and began to go through the exercises in the order to be accomplished.  CPT D chimed in, “where’s the rest?  A HIIT workout is like 50 seconds on, 10 off…where’s the rest?”  The Q gently explained that this was a Squirrel high-intensity interval training (SHIIT) workout. 

  1. 30 seconds Squats
  2. 30 seconds Squat pulses
  3. 30 seconds Lunges to high knee – flapjack
  4. 30 seconds ‘Mericans — MadBum joins the crew after un-f’ing an inside out glove
  5. 30 seconds Plank shoulder taps
  6. 30 seconds Side plank – flapjack
  7. 30 seconds Heel touches (Abs)
  8. 10x Burpees
  9. 1 minute Rest
  10. 1 minute Jog in place
  • Repeato for 4 more rounds

 

Prayers and Announcements:  Next Tuesday at the Outpost begins the month-long Iron Pax Challenge. 

Prayers for one of the fellas who used to work at Chitwood’s place and was let go.  Hard decision.  What makes it beautiful is the heart that Chitwood shows through it praying for the man and his family…that’s leadership…that’s love.

Prayers for Aruba’s daughter as she flies to England for the year (school). 

Let our Lord surround each of us, provide His guidance and grace to make us better leaders and better men today.

Sweat running down, the men gathered ‘round and Roadhouse prayed us out.

 

MOLESKINE:  Burn Baby Burn

On this day in history, August 24, 1814: the War of 1812 raged on.  The invading British troops marched into Washington and set fire to the U.S. Capitol, the President’s Mansion (The White House), and other landmarks. The fire reduced all but one of the capital city’s major public buildings to smoking rubble, and only a torrential rainstorm saved the Capitol from complete destruction. The Library of Congress, lost many books as the library was located in the Capitol at the time. (English lesson:  the use of Capitol building is redundant as the word capitol literally means “a building occupied by a state legislature.”  If you capitalize Capitol it means it’s a Federal building). Heat from the intense fire reduced the Senate chamber’s marble columns to lime, leaving the room “a most magnificent ruin.” 

Having given a few tours of the White House during my 13 years there I recall a few facts of the building & its tenents:

  1. The Jackson White House installed running water to pump water to an East Terrace bathing room
  2. Martin van Buren hired live-in firemen to manage the massive boilers for a furnace
  3. James Polk directed the installation of gaslights to replace candles
  4. Rutherford B Hayes had the first telephone installed in 1879. It wasn’t for another 50 years until Herbert Hoover had a phone in the Oval Office and it wasn’t until 1963 that the White House Switchboard was manned.  There are actually two switchboards serving the President, the regular White House board and the Signal board, manned by the military (White House Communications) and used mostly for overseas calls.
  5. Electrical wiring was installed in 1891
  6. Theodore Roosevelt changed the building name for the Executive Mansion to the “White House”
  7. William Howard Taft had the West Wing Enlarged, to create the first Oval Office
  8. Franklin D. Roosevelt (FDR) initiated contruction of the Presidential Emergency Operations Center (PEOC). Truman thought it would be a good bunker in case of Nuclear war…which would be woefully unprepared for now due to the massive tonnage of the current day nuclear warheads.
  9. FDR also transformed the cloakroom into a 42-seat movie theater.
  10. Harry Truman installed the first Bowling Lane
  11. John F. Kennedy began the construction of the Situation Room in 1961. This room is under the basement of the West Wing (the PEOC is under the East Wing)

I was going to keep the list to 10…but just like the workout, who doesn’t like one more?

 

Aye!

 

 

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