Tag: High-Heels

AO: asylum-daybreak
Q: Lilydipper
PAX: F3 Pluto ( Hugh Nystrom), Brick, High Heels, Veggie (Rylen Huddy), Proton, Swimmies (Nathan Chesney), Waffle House (Brady Greene), Dain Bramage (Will Olson), Cap’n Crunch (Ted Ancelet), Pele (Jon Lindberg), lebowski, Pusher, Lulu (Greg Huddy), Doubtfire (Nick Bond), Back Flow
FNGs: None
COUNT: 16
WARMUP: 20 Side Straddle Hops, 5 Burpees, 10 Imperial Walkers, 4 Burpees, 10 Windmills, 3 Burpees, 7 Twistees, 2 Burpees, 10 Tennessee Rocking Chairs, 1 Burpee, 5 Pterodactyls Forward and 5 Backward

THE THANG: Mosey to the Caribbean. We will do a Candy Cane run stopping at every other island to do 15 Merkins. Those finishing first sweep everyone back.
Mosey to the Bidet. We will run clockwise on the inner circle to the benches on top. We will stop to do 10 Incline Merkins and 10 Decline Merkins. Then we will run clockwise back to the bottom where men will do Baby Crunches until the six arrives.
Mosey to Muscle Beach. Each man will do 25 reps of two different exercise machines.
Mosey to parking lot above soccer fields. We will so suicides to crosswalks. Each time a man comes back he is to do 15 Baby Crunches then run to the next crosswalk.
Mosey on the walkway to the baseball fields and stop about halfway to the large pavilion by the baseball fields. We will do 20 Hello Dollies.
Mosey to the pavilion. We will stop by picnic tables in the pavilion. There, will break into teams of two men each for Doras. While one partner does exercises the other runs around the pavilion. Then team members switch places. This pattern continues until all exercises are completed by the team. Here are the exercises:
100 Bench Step Ups
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100 Bench Dips
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100 Picnic Table Pull-ups.
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Next, we will mosey toward the road leading to the Admin Bldg. We will stop at the rounded garden at the fork where Admin Bldg road hits the Main Park road. We will do 15 Rocky Balboas.
Next, we will run past the lower parking area below the Admin Bldg and to the closest rock pile. Break into teams of two for Doras again. Each team grabs a CMU size rock. Go back to lower parking lot. While one partner runs upstairs, then south to the cul-de-sac and then back down to parking lot the other partner does exercises with rock. Then partners switch places. Here are the exercises each team will do with rocks:
100 Overhead Presses
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100 Curls
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100 Rows
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Place rocks back and run up to Coliseum. We will take a 30 second gander at the Best Sunrise in America.
Mosey to Haslam’s Rock. We will do 15 Tempo Squats.
Mosey down to the dragon tail and back to the AO. We will line up on curb and Bernie Sanders to other curb in parking lot. We will then sprint back to the starting curb.
Gather in circle at AO.

MARY: Stretches.

ANNOUNCEMENTS: Brolympics November 16 at Asylum

COT: Prayers
Prayers for all those impacted by the two recent hurricanes. Prayers for Ms. Jan who we often see at the Asylum. She has cancer and is most likely in her last year of living – she is a woman of faith who will be sitting by God in the future.
Message
My message is a reading of the following poem by Carrie Newcomer from her book entitled A Permeable Life: Poems and Essays. The poem speaks for itself and is my entire message.

Three Gratitudes

Every night before I go to sleep
I say out loud
Three things that I’m grateful for,
All the significant, insignificant
Extraordinary, ordinary stuff of my life.
It’s a small practice and humble,
And yet, I find I sleep better
Holding what lightens and softens my life
Ever so briefly at the end of the day.
Sunlight, and blueberries,
Good dogs and wool socks,
A fine rain,
A good friend,
Fresh basil and wild phlox,
My father’s good health,
My daughter’s new job,
The song that always makes me cry,
Always at the same part,
No matter how many times I hear it.
Decent coffee at the airport,
And your quiet breathing,
The stories you told me,
The frost patterns on the windows,
English horns and banjos,
Wood Thrush and June bugs,
The smooth glassy calm of the morning pond,
An old coat,
A new poem,
My library card,
And that my car keeps running
Despite all the miles.
And after three things,
More often than not,
I get on a roll and I just keep on going,
I keep naming and listing,
Until I lie grinning,
Blankets pulled up to my chin,
Awash with wonder
At the sweetness of it all.