THE SCENE: Clear and chilly, around 40 degrees.
F3 WELCOME & DISCLAIMER

Completed adequately.
WARM-O-RAMA:

-Motivators (5 reps/level)

– Yoga stretches: legs spread, hang straight down, reach to right and left ankle, touch the ground and reach one arm up twisting torso, reverse hands.

– 10 Mountain Climbers (4-ct, IC)

– 10 Moroccan Night Clubs (4-ct, IC)

– 10 Calf raises

– 10 Steve Earles (4-ct, IC)

THA-THANG:

Mosey to LILY PAD where cones will be laid out in a rectangle, short/medium/long distance on each side. Pair up.  One partner will get to the cone using various means, does 3 PELE BURPEES, and returns while partner performs maintenance exercises. Switch.  Do each cone for two minutes. Cones are, counter-clockwise order:

• • Cone 1 (Long): Bear Crawl, partner does Bobby Hurleys
  • Cone 2 (Medium): Broad Jumps, partner does Iron Mikes
  • Cone 3 (Short): Inch Worm, partner does Hurpees
  • Cone 4 (Long): Bear Crawl, partner does BBS
  • Cone 5 (Medium): Broad Jump, partner does American Hammers
  • Cone 6 (Short): Inch Worm, partner does Gas Pumps

• Mosey to perimeter path, heading east then north then west to Caribbean parking lot:
  • Nickel/Dime/Quarters (run 1 light, do 5x first exercise, then 2 lights 10 reps, then 5 lights 25 reps)
    • Squats
    • SSH
    • Imperial Walkers
    • CDDs
• Merkins at the parking lot until 6 gets up.

Mosey to the Pav-a-lon

• 7s on benches (Incline merkins/Dips)

AYG MOSEY TO AO

MARY:
Dead Bugs, Homer/Marge until time
COUNT-OFF & NAME-O-RAMA
Nine strong
CIRCLE OF TRUST/BOM:

My November Guest, by Robert Frost

My Sorrow, when she’s here with me,
Thinks these dark days of autumn rain
Are beautiful as days can be;
She loves the bare, the withered tree;
She walks the sodden pasture lane.

Her pleasure will not let me stay.
She talks and I am fain to list:
She’s glad the birds are gone away,
She’s glad her simple worsted grey
Is silver now with clinging mist.

The desolate, deserted trees,
The faded earth, the heavy sky,
The beauties she so truly sees,
She thinks I have no eye for these,
And vexes me for reason why.

Not yesterday I learned to know
The love of bare November days
Before the coming of the snow,
But it were vain to tell her so,
And they are better for her praise.

– Describes a person embracing the sadness that comes with the passing of summer and the beginning of the long winter, with “Sorrow” personified as a woman.

-Winter can be ominous and unsettling, and for some there can be some depression associated with it

–  But there is more to this poem… the dreariness of winter has its own kind of beauty, and the author ultimately embraces it.

– Same for “Sorrow”.  No one likes being sad, but it is an enriching facet of the human condition.

– Many times, we feel ashamed of our grief and sadness, we try to bury it, and pretend it doesn’t exist. The author is encouraging us to look at that part of us not with shame or trepidation, but to embrace it as part of our humanity.  I think about my parents, who both passed during the early part of the winter season.  I read this poem and it encourages me to use this time as a period of reflecting on her love and the wonderful times we had while she was on this earth.  “Not yesterday I learned to know the love of bare November days”. Try to learn the value of your own sources of sadness and grief.  And know that there’s a God in your life that will never be far from your heart, and seek comfort and refuge in the love of our Almighty Father.  PSALM 34:18: The Lord is close to the brokenhearted and saves those who are crushed in spirit.

MOLESKIN:
Prayers of thanks for Title 9 making it back from his west Coast trip. Prayers for Brick and his dad.
ANNOUNCEMENTS:
Asylum PM will host a 9 am workout on Thanksgiving.  A 7 am workout will also be happening.