THE SCENE: A brisk 22 degrees. F3 WELCOME & DISCLAIMER:Administered WARM-O-RAMA: Finkle Swings OYO
Moroccan Nightclubs x 10 IC
Seal squats x 10 IC
Merkins x 10 IC
Projectivator x 12 IC
Slow mosey to the retaining wall. Half of PAX go down the fence line, half stay up on the retaining wall. Both groups do exercises in cadence. On the fence – dips. On the wall – squats. Switchero.
Move to the guardrail. Half do tempo derkins. Half do mountain climbers. Switchero.
THA THANG:
Mosey to Jucomanjaro. We’re going on a rescue mission, men! Imagine that Jucomanjaro is an icy mountain and at the top is a frozen lake. We just received word that a husband and wife have fallen through the ice and need rescue!
Team DORA… Divide into two teams. One team attempts to scale the icy mountain (runs a set duration, then turns back to meet the other team), while the other team prepares for the rescue mission (performs exercises). Upon meeting, they switch roles.
…about half way through the workout, one team will make it to the top of Jucomanjaro, where they will find two posts (the couple needing rescue from the ice). They use the remainder of their time to move these posts down the hill. At the alarm, they run down and switch roles with the other team…
Each round is 5 exercises and the reps build on each other (e.g. Round 1 = 1 burpee, Round 2 = 1 burpee + 2 iron mikes, Round 3 = 1 burpee + 2 iron mikes + 3 imperial squawkers…)
Round 1: Team 1 runs 1.5 minutes then turns back. Team 2 does exercises.
1 Burpee
2 Iron Mikes
3 Imperial Squawkers (4 CT)
4 Clap Merkins
5 Mountain Climbers (4 CT)
BEAR CRAWL until you meet the other team – then SWITCH roles.
Round 2:
Team 1 runs 2.5 minutes then turns back. Team 2 does exercises.
6 Heals to Heaven (4 CT)
7 BBS
8 Parker Merkins
9 Bobby Hurleys
10 Carolina Dry Docks
BEAR CRAWL until you meet the other team – then SWITCH roles.
Round 3: Team 1 runs 3.5 minutes then turns back. Team 2 does exercises.
11 Twinkle Toes (single count)
12 Flutter kicks (4 CT)
13 Wide Merkins
14 LBCs (4 CT)
15 Pickle pounders (4 CT)
BEAR CRAWL until you meet the other team – then SWITCH roles.
Round 4:
Team 1 runs 4.5 minutes then turns back. Team 2 does exercises.
16 Merkins
17 Squats
18 Hello Dolly (4 CT)
19 Rosalitas (4 CT)
20 SSH (4 CT)
BEAR CRAWL until you meet the other team – then SWITCH roles.
Back to the shovel flag!
MARY:
No time!
COUNT-OFF & NAME-O-RAMA
22 HIMs
CIRCLE OF TRUST/BOM:
We had two representations of two very real people, Larry and Chrissy Watters. Larry and Chrissy live in Nova Scotia, in a cabin on a lake. One winter when the lake had frozen over, they drove their ATV out onto the ice. The ice cracked under the weight, the front end of the ATV went through, and they rolled into the water. Fighting for their lives, they tried over and over to climb out but they couldn’t quite get themselves out of the freezing water. For 10 minutes they tried but made no progress. The ice water was sucking the life from their bodies. Freezing to death, they said their last goodbyes to each other and embraced. Then Chrissy remembered and said to her husband, “Larry, your Leatherman!!”. Larry had a Leatherman in his pocket! He took it out, stabbed the ice the ice with it, drug himself out, then got his wife out – they survived!
Can you relate to Larry and Chrissy Watters while they were in the ice water? Is there something that is sucking away your vitality – and, like Larry and Chrissy, you have tried over and over and over to get out – and nothing seems to work?
…a job that sucks, but you endure it out of obligation or because of momentum. But you get no joy from it and it is sucking away the best of you.
…an important relationship that has soured – or is just complacent? It feels like it is sucking your life away.
…a dependence on alcohol? If it is numbing you as a father, husband, or friend – then it is sucking your life away.
…pornography? You can’t stop yourself from looking at fake images of fake women – and it is impacting how you relate to your wife – and IT. IS. SUCKING. YOUR. LIFE. AWAY.
…or maybe it’s a dream that has gone unfulfilled. It would be a great thing for you – if only it would happen. And it is all the waiting and heartbreak that seems to be sucking your vitality from you…
Maybe you need different perspective on your challenge and a change to your strategy ([Chrissy] “…your Leatherman!”) By that I mean, maybe you need to explain your situation to a trusted friend and ask him, “what is something that I can do to make progress on this?” If he’s a good and wise friend, his answer might be hard for you to swallow – but you need to listen closely. His solution to your problem might be, “to get out of debt, you need to sell your house that you never should of bought because you can’t afford it”, or “to overcome your addiction to pornography, you need to get rid of every screen in your home and get a flip phone”, or “if you dream of a big family and haven’t been successful in getting pregnant, maybe it’s time to consider adoption”.
If you haven’t gained any ground on something that is challenging you and limiting the life that you are living, maybe its time for you to enlist a friend for their perspective and insights.
“The godly give good advice to their friends” (Proverbs 12:26)
“Let a righteous man strike me — it is a kindness; let him rebuke me — it is oil for my head; let my head not refuse it.” (Psalm 141:5)
“Faithful are the wounds of a friend…” Proverbs 27:6
MOLESKIN:
Prayers for Dart Gun’s father, Dave, and his ongoing battle with cancer (specifically medications). Continued prayers for Spotter’s mother and her battle with cancer. Prayers for Curveball’s family – they lost his nephew 8 years ago and the anniversary of that tragedy is hard. Praise and prayers for Slappy – his oldest daughter is a teenager!
T Claps for Spotter, the Co-Q today! This could not have happened without you, brother!
Hat tips to those who inspired the Q and Word today – Drifter for his crazy and hilarious-sounding Q at the Bombshelter a few weeks back and Pool Boy for his JUCO Word a couple of weeks ago, “Press on!”
Here’s a short story of Larry and Chrissy Watters;
ANNOUNCEMENTS:
OTB Bootcamp at All Saints next Thursday! This is a try-out for a potential new Cedar Bluff-based AO. Contact Mermaid for details.
Save the date! March 28th, 7:00am. CONVERGENCE AT JUCO, BABY!
THE SCENE: The Quacken, around 28deg Fahrenheit. A wee bit chilly.
WARM-O-RAMA: SSH 30 IC Cherry Pickers 10 IC Imperial Walkers 15 IC Batwings 4-Counts, IC 20 x Forward Arm Circles, hold 20 x Backwards Arm Circles, hold 20 x seal claps, hold 20 x overhead claps, hold Failure to Launch x 5 (Al Gore countdown from 10 then tuck jump)
THA-THANG: Lazy Doras: 100 Murkans (10 Reps Active / Plank Rest) 200 LBCs (20 Reps / 6″ leg hold Rest) 300 Squats (25 Reps / Al Gore rest)
Wheel of Fortune: First word x 4 letters, second word x 5 letters. Wrong letter: Do exercise starting with that letter Wrong guess: 20 burpees Max time of 10 mins per solution
Alternating Shoulder Taps – 20 IC Big Boy Sit ups – 20 Crunches – 20 Diamond Merkin – 20 Elf on a Shelf – 10 each way ground to shelf across body Flutter Kicks – 20 IC Groiners – 20 (Squat thrust feet out) High Knees – 20 IC Iron Squat – 20 (Arms out at bottom) Jack Webb: 5 total, ratio is 1:4 Merkins to shoulder press Knee Tucks (seated) – 20 Lunge (forward) – 20 each leg Mountain Climbers – 20 IC Nothing “Needed Rest” Overhead Arm Claps – 40 OYO Plank Jacks – 20 Q‘s choice Reverse Lunge – 20 each leg SSH – 20 IC Triceps dips – 20 (bench) Up Downs (football) – 10 together V-ups – 20 Werkins – 20 (Wide arm) X-crunch– 10 each arm Y Squats – 20 Zebra buttkicks – 10 each leg
Merkin clock: 1st complete 12 Merkins; walk hands to 9 o’clock and do 9 Merkins; walk hands to 6 o’clock, 3 o’clock, 12 o’clock (with some holds in between)…42 total Merkins. If too easy, reverse it
MARY: Box Cutters 20 IC Flutter Kicks 20 IC Murkan Hammers 20 IC
CIRCLE OF TRUST/BOM: “Children are happy because: 1) They’re not self conscious 2) They lack a sense of time pressure 3) They’ve no goals. The bottom line is they are living from moment to moment, and the mind is not there to interfere in their bliss.” – Naval Ravikant
ANNOUNCEMENTS:
Hardship Hill upcoming. Let’s see if we can help Filter w/ transporting Slick Willie to the location.
THE SCENE: cold and drizzling F3 WELCOME & DISCLAIMER WARM-O-RAMA:
SSH x20, Cherry picker x5, butt-kickers, high knees, lunges.
THA-THANG:
Mosey to base of Matterhorn.
Had 5 cones going up the mountain. At each cone, PAX would do merkins, box-cutters, and jump squats.
5 of each at first cone, back to base.
5 at first cone, 10 at second cone, back to base
5 at first cone, 10 at second, 15 at third, back to base
5 at first, 10 at second, 15 at third, 20 at fourth, back to base
5, 10, 15, 20, 25 at 5th cone, back to base.
Indian run back to AO.
By the end of the workout, PAX ran about 2.5 miles and did 175 merkins, 175 box-cutters, and 175 jump squats.
MARY:
Side crunches on a 4-count IC (10 each side)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Exodus 2:23-25 — 23 oDuring those many days the king of Egypt died, and the people of Israel pgroanedbecause of their slavery and cried out for help. qTheir cry for rescue from slavery cameup to God.24 And rGod heard their groaning, and God sremembered his covenant withtAbraham, with Isaac, and with Jacob.25 God usaw the people of Israel—and Godvknew.
The people only played one part — they cried out for help. God did the rest. He heard. He remembered. He saw. He knew.
MOLESKIN:
Watch out for cars. Maybe shorten the Q to 4 cones next time instead of 5.
THE SCENE: While still a little damp on the ground, Charmin delivered on his no rain guarantee. Around 50 degrees for perfect weather. F3 WELCOME & DISCLAIMER WARM-O-RAMA:
SSH (IC) x 20 while everybody slowly trickled in (looking at you Cheatsheet); Imp Squat Walkers (IC) x 15; BAC forward and backerds (IC) x 10; Rocky Balboas on the curb (IC) x 20; butt kickers across PL; high skips back to the other side.
THA-THANG:
Mosey to CMU pile for a very quick partner round about (back to back, with CMU passed around) x 20
Mosey to Pav-A-Lon for partner leg raise-wall sits (one partner on the ground trying to kick the other one in the head while he does a wall sit and tries to throw the legs back to the ground). Timed for 1 min, then switch.
Mosey to Circus Maximus for some partner exercises. Each partner runs in opposite directions. When they meet, do partner Merkins x 20 twice, then partner BBS x 20 twice, then back to back squats x 20. 3 total laps.
As we’re about to do another set of the above, the Q feels a tremendous sense of urgency to call an audible and mosey toward the bathroom. His name is, after all, CHARMIN!
While the Q is humiliatingly otherwise engaged, Code Brown (yes, I get the irony too!) assumes the reins and calls out a burpee route 66 up the tail of the dragon.
The Q having caught up and knocked out a few punitive burpees on his own, the PAX moseys back to the CMU pile to unwind what was wound up at the beginning.
MARY:
Dealer’s choice (Buns calls out Hello Dollys; Fabio calls out Am. Hammers); then we finish strong with ATMs. COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes! CIRCLE OF TRUST/BOM:
Been reading “First Lead Yourself.” From the book: “Leading from good to great requires discipline – disciplined people who engage in disciplined thought and who take disciplined action. To engage in disciplined action first requires disciplined thought, and disciplined thought requires people who have the discipline to create quiet time for reflection. The net result is not doing more, but doing less. Stop-doing lists reflect greater discipline than ever-expanding to-do lists.” MOLESKIN:
