Baby Boomer – Page 19

Betty White and John Madden

January 5, 2022 Curveball

THE SCENE:

Partly Cloudy	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Partly Cloudy	39 ℉	87%	34 ℉	8.3 mi/h	SW

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:

Straight into a mosey. .15 miles and then 20 SSHs and 10 Rockettes. Mosey .15 miles then Cherry Pickers OYO, 20 total Tie Fighters, and 10 Merkins.

THA-THANG:

Retread of Fun with the Alphabet workout. Based on this list:

A – Burpees x 15
B – Little Baby Crunches x 30
C – Jump Squats x 20
D – Merkins x 20
E – Squats x 25
F – Plank x 60 seconds
G – Lunges x 30
H – Carolina Dry Docks x 25
I – Side Lunges x 30
J – Freddie Mercury x 50
K – Iron Mikes (Jump Lunges) x 25
L – Military Toe Touch Situps x 20
M – Single Leg Squats x 20 (10 each leg)
N – Dips or Diamond Merkins x 20
O – SSH Jumping Jacks x 50
P – Hello Dolly x 20
Q – Box Jump x 16 or Cross Country Skiers x 30
R – Flutter Kicks x 50
S – High Knees x 50
T – Mountain Climbers x 50
U – Bobby Hurleys x 20
V – Wide Merkins 20
W – Monkey Humpers x 25
X – Shoulder Taps x 40
Y – Supermans x 20
Z – Heals to Heaven x 20

Using four variations of the above alphabet/exercises. During Welcome tell PAX to think of and remember the names of their favorite pets. Now, mosey about .15 miles to different exercise locations. Using alphabet workout list, do the exercises of the first pet name. Mosey .15 miles, switch to second alphabet variation, and do second pet name. Do this for all pets of the PAX or until you run out of time.

Half way through, mosey to CMU pile. Everyone grab a CMU. One half of a Gorilla Complex.

Then back to alphabet workout and PAX pet names.

Then Mosey back to AO. (Mosey distances are all basically just far enough and slow enough to have a break.)

MARY:
Last pet of the group was used for the Mary.

COUNT-OFF & NAME-O-RAMA
7 Brothers.
CIRCLE OF TRUST/BOM:

MOLESKIN:
For the loss of a father-n-law and those in that family. For those suffering from covid and other illnesses. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Shamrock – Snow fun like F3

January 3, 2022 Anchorman

THE SCENE: 32F slush & snow
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run 3 laps in parking lot

10 Merkins OYO

Cherry Pickers: 5

Run 3 laps in parking lot

10 Merkins

Tie Fighters

Run 3 laps in parking lot

10 Merkins

10 – 4 count twinkle toes

THA-THANG:

Mosey to CMU pile to grab 1 CMU

Stop for 25 curb dips

Mosey with CMU to the covered walkway

Stop for 25 curb dips

We did 3 rounds of this….

5 Burpees

10 Merkins

15 Overhead press

20 Big Boy Sit-ups

25 Calf raises – with CMU

30 Freddie Mercury – single count

35 Curls

40 American Hammers – single

45 LBC’s

50 Shoulder taps – single

Mosey to return CMUs

20 CMU squats

50’ CMU drag

20 CMU squats

Return CMUs

Mosey back to covered area for Mary and Word.

MARY:

Flutter kicks, 20 Snow Angels, Pickle Pounders – Monkey Humpers, planks.

COUNT-OFF & NAME-O-RAMA
Anchorman, Baby Boomer, Cosmo, Pom-Pom, Honeydew, Waxjob, Curveball
CIRCLE OF TRUST/BOM:

The Priestly Blessing

22 The Lord said to Moses, 23 “Tell Aaron and his sons, ‘This is how you are to bless the Israelites. Say to them:

“‘“The Lord bless you

and keep you;

the Lord make his face shine on you

and be gracious to you;

the Lord turn his face toward you

and give you peace.”’

27 “So they will put my name on the Israelites, and I will bless them.”

Text from a friend on New Years Day.

Praying the Lord’s blessings run over your cup in this new year!

After my friend sent that short text to me I did a quiet time meditating on the verses from Numbers. The thought I ended with was this.

Who will I share that blessing of hope and peace to? There are people in our lives who need to hear words of encouragement. If God puts a name on your heart, drop what you are doing to text or call them.

Shamrock – 100 or bust

December 13, 2021 Anchorman

THE SCENE: 29F / frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

5 Merkins

Cherry Pickers: 5

5 Merkins

Tie Fighters

5 Merkins

25 Calf Raises

5 Merkins

THA-THANG:

Mosey to CMU pile

Warmup to the suck!

25 Curls

25 Flutter kicks – 4-count

50 CMU Bench press

50 windshield wipers

Mosey with CMU to the front of campus

10 Squat presses, but do 5 presses at the top before your next squat

-Short mosey loop after each exercise

20 Hello Dolly 4-count

30 CMU rows

40 Alternating CMU Merkins

50 CMU overhead press

60 American Hammers single count

70 LBCs

80 SSH single count

90 CMU Bench Press

100 scissor kicks single count

Return CMUs

50’ CMU drag

Take a lap around campus

Mosey back to AO flag

MARY:

20 Snow Angels, Pickle Pounders – Monkey Humpers 10 x 4 count

COUNT-OFF & NAME-O-RAMA
6 – Mermaid, Anchorman, Pom-Pom, Steam, Dumpster Dive, Baby Boomer,
CIRCLE OF TRUST/BOM:

Psalm 142[a]

A maskil[b] of David. When he was in the cave. A prayer.

1.I cry aloud to the Lord;
I lift up my voice to the Lord for mercy.

2.I pour out before him my complaint;
before him I tell my trouble.

3.When my spirit grows faint within me,
it is you who watch over my way.
In the path where I walk
people have hidden a snare for me.

4.Look and see, there is no one at my right hand;
no one is concerned for me.
I have no refuge;
no one cares for my life.

5.I cry to you, Lord;
I say, “You are my refuge,
my portion in the land of the living.”

6.Listen to my cry,
for I am in desperate need;
rescue me from those who pursue me,
for they are too strong for me.

7.Set me free from my prison,
that I may praise your name.
Then the righteous will gather about me
because of your goodness to me.

So many great words of wisdom in this chapter. It really spoke to me last week. Verse 3 paints a great picture of God always being with us. Verse 4 made me think of F3 and other rich relationships that help me to not feel alone. However when we hit those moments in life God is always there and is the most reliable friend. Verse 6, I love that David admits that he is out numbered and can’t “man” his way out of trouble.
MOLESKIN:
Pray for Pom-Pom’s wife for a healthy pregnancy.

Wise men still seek Him

December 10, 2021 Baby Boomer

THE SCENE:

A perfectly chilly mid-40s morning
WARM-O-RAMA:
Some SSHs, Tai Fighters, Merkins, and Tempo Squat Jumps to get us warm.
THA-THANG:
Mosey over to the CMU pile with a brief stop for some Rocky Balboas.

12 pains of Christmas… just like the song start at exercise 1 (which is also the number of reps for that exercise) and then run over there and back… now do exercise 2 plus 1 and then run… rinse and repeat until you get all 12 in… bonus fun for those who finish – start at 12 and do 12 reps of each exercise one more time (only a few had bonus time).

Exercises: 1-4ct SSH, 2-Hand-release Merkins, 3-Plank Jacks, 4-BBS, 5-CMU Squat Thrusters, 6-CMU Curls, 7-Jump Squats, 8-CMU American Hammers, 9-Alternating CMU Merkins, 10-CMU Goblet Squats, 11-CMU Military Press, and 12-CMU Deadlifts

Mosey back to AO after restocking the CMUs
MARY:

Howler Monkey circle where one HIM runs a lap around the circle while the rest of the PAX does Monkey Humpers… finished with motivators starting at 5.

COUNT-OFF & NAME-O-RAMA
10 HIMs no FNGs
CIRCLE OF TRUST/BOM:
Talked about the origin and tradition related to the familiar song about 12 days of Christmas – historically referred to as the time between Christmas and Epiphany (where the Magi came to worship the Christ in Bethlehem). The star and the fulfillment of Micah’s prophecy culminating in an expense journey that disrupted the local region. Christ is still interrupting culture today as wise men continue to seek Him! Remember that Jesus, our Savior, is the reason for this season of celebration.

“Now after Jesus was born in Bethlehem of Judea in the days of Herod the king, behold, wise men from the east came to Jerusalem, saying, “Where is he who has been born king of the Jews? For we saw his star when it rose and have come to worship him.” When Herod the king heard this, he was troubled, and all Jerusalem with him; and assembling all the chief priests and scribes of the people, he inquired of them where the Christ was to be born. They told him, “In Bethlehem of Judea, for so it is written by the prophet: “‘And you, O Bethlehem, in the land of Judah, are by no means least among the rulers of Judah; for from you shall come a ruler who will shepherd my people Israel.’””
‭‭Matthew‬ ‭2:1-6‬ ‭ESV‬‬

Train Train Train

December 6, 2021 Curveball

THE SCENE:

Clear	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Clear	59 ℉	81%	59 ℉	12.6 mi/h	SSW

F3 WELCOME & DISCLAIMER.
I am not a professional. I have a phone. Workout as injuries allow.

WARM-O-RAMA:

SSH (20)
Imperial Walkers (10)
SSH (15)
Tempo Merkins (10)
SSH (10)
Cherry Pickers (ARAP)
Twisties (5)

THA-THANG:
Slow mosey to the football field.

Route 66s on field. Starting at goal line and then stopping every ten yards. So, 11 places. 1 rep at first, 2 at second, 3 at third etc. 11 stops 66 total reps.
1. Merkins
2. Monkey Humpers
3. Big Boy Sit-ups

Using equipment on the track. Creating a circuit of exercises.
1. Dips (20)
2. Incline or Regular Merkins (20)
3. Pull-ups (AMRAP)
4. Bear Crawl under hurdles.
5. Up and down bleacher steps (3 trips).
Rinse and Repeat.

Back to goal line. Wheel of Exercises. App on my phone that randomly picks an exercise and rep count.
Goal line: 30 Lunges
25 yrd line: 20 Wide Merkins
50 yrd line: Squats
25 yrd line: Lunges
Goal line: 20 BBS

Mary:
LBC (17)

COUNT-OFF & NAME-O-RAMA
8 good men got in some good training.

CIRCLE OF TRUST/BOM:

MOLESKIN:
For those suffering from cancer specifically friend Matt, and girlfriend’s mother. For parenting plans and the kids that are influenced by them. For the unsaid prayers in our hearts.

ANNOUNCEMENTS: