THE SCENE: 28F wind chill of 22F. Numb faces and plenty of snot.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle hop (IC) 4 CT x 25
Tie Fighter 4 CT x 10 each
Cherry Pickers x5
Flutter Kicks 25 – 4 count
Air Drama – Squat with calf rise at the top X20
Stretch
Mosey to the big parking lot. Need 16 lines.
Line 1 – 25 Merkins
Line 2 – 25 Big Boys
Line 3 – 25 Squats
Line 4 – Calf Raises
Repeat for 4 rounds total
We will end up at 100 reps per exercise.
Mosey to a tall curb for 1 minute AMRAPs
Curb Alperts – Like the Musician Herb Albert? – Step ups with hands – 1 minute
Rocky Balboas – 1 minute
Curb Dips – 1 minute
Mosey to Weigels
Monkey Humpers to warm up the legs
Run / Jog / Walk to the top.
Mosey back to the AO
We knocked out 2 more rounds of 25 Merkins, Big Boys, Squats and Calf raises
We ended up with a total of 150 reps.
MARY:
Scissor kicks, Snow Angels, Box cutters and pickle pointers.
COUNT-OFF & NAME-O-RAMA
Anchorman, Waxjob, Pom-Pom, Baby Boomer, Honeydew, Curveball, Mermaid, Osteen, Fabio, Music City, Trolley, Cosmo,
CIRCLE OF TRUST/BOM:
A Liturgy For Experiencing Road Rage – From “Every Moment Holy” by Douglas Kaine McKelvey
If my hearth were more content in you, O Lord,
I would be less inclined to rage at others.
Let me gauge by the knot in my gut,
The poverty of my own understanding
Of the grace that I have received
From a God who, loving me
Chose rather to receive wounds
Than to give them.
Take from me my self-righteousness,
And my ego-driven demands for respect.
Overthrow the tyranny of my anger, O Lord,
And in its place establish a better vision
Of your throne,
Your kingdom,
And your peace.
Amen.
———
Although I rarely experience road rage I definitely experience other forms of anger. I love the comparison to the example that Christ led on Earth. He could have raged and kicked so many butts. In the end he chose to accept the wounds over giving them.