F3 Knoxville

Tag: High-Heels

Cooperation

THE SCENE: Cloudy and Chilly, low 40s.
F3 WELCOME & DISCLAIMER

Check.
WARM-O-RAMA:

-20 SSH, (4-ct), in cadence

– 10 Cherry Pickers, 4-ct, IC

– Little of this and that/ Michael Phelps/ Arm Circles

– Bolt 45s

THA-THANG:

MOSEY up Serpentine sidewalk and back down Baby Cardiac to CMU parking lot.  For a warmup.  Battle Buddy up, and each pair gets a piece of chalk.

COLLECTIVE EFFORT

We will work together to accomplish a difficult task in the CMU parking lot/Pavilion area, which will be completing a high number of reps of various exercises, all together, as a PAX.  As we complete the reps, we will cross off the markers to track progress.  If we do not complete all reps with 5 minutes left, we end with 20 Burpees, otherwise, we will do Stargazers.

The Tasks will be broken out as follows:

CMU Pile:

– 500 Curls (Marker indicators 20 reps each, 500/20 = 25 markers)

–  500 Overhead Presses (Marker indicators 20 reps each, 500/20 = 25 markers)

– 500 Squats (Marker indicators 20 reps each, 500/20 = 25 markers)

BABY CARDIAC:

  • 50 Sprints up Baby Cardiac (Marker indicators 2 trips each, 50/5 = 25 markers)

SUICIDES:

  • 50 Suicides (Marker indicators 2 suicides each, 50/5 = 25 markers)

CORE WORK:

– 500 LBCs (Marker indicators 20 reps each, 500/20 = 25 markers)

–  200 Big Boy Situps (Marker indicators 20 reps each, 200/20 = 10 markers)

– 200 American Hammers (2-ct) (Marker indicators 20 reps each, 200/20 = 10 markers)

PAVILION:

– 500 Jump or Step Ups (2-ct) (Marker indicators 20 reps each, 500/20 = 25 markers)

–  200 Decline Merkins (Marker indicators 20 reps each, 200/20 = 10 markers)

– 200 Bench Pullups (Marker indicators 20 reps each, 200/20 = 10 markers)

We ended up with more guys than expected, so we easily finished all the reps, and rinsed and repeated quite a few of them.  Ended with a final sprint up Baby Cardiac.

MARY:
Flutter Hammers, E2Ks, Box Cutters (all 20 reps, 4-ct IC)

COUNT-OFF & NAME-O-RAMA
20 strong. Jetlag not tagged.

CIRCLE OF TRUST/BOM:

Quite frankly, I considered dropping my Q today, after witnessing the disgusting, inexcusable acts against our Capital building, the house of the people yesterday.  I was so disheartened, so sad, so ANGRY that I thought it beyond me to lead a Q after that.  But then I reconsidered.  If I just dropped the Q, that would be an abrogation of my responsibility. I would be putting the burden on someone else.  I would be turning away instead of being out front during a conflict.  Part of F3 is to foster leadership.  I don’t consider myself the world’s greatest leader, to be honest.  I’ve always been more of a Doer than a Leader.  But I’m trying to improve myself in that regard, and turning away is not what leaders do.

So, I Q’d today, but I scrapped my original workout and my BOM.  I’ll save it for next time.  I wanted to focus on doing something together.  Something collaborative, where we work towards a common goal.  We need more of that as a nation, because right now, guys, we are a broken and lost community.

One of the things I really appreciate about F3 is that it is apolitical. It has some pretty clearly stated goals, is very inclusive, and refrains from taking political stances.  I loved the National F3 response in the wake of the racial protests this past summer.  Their response was, “We have no response.  Our ethos speaks for itself, and we will continue on that mission.”  So I will honor that approach, and won’t go down a rabbit hole today voicing my opinions about what happened yesterday. With one exception…

One of the things that angered me the most of what I saw yesterday was the carrying of flags that invoked the name of Jesus, our lord and savior.  I’m not a biblical scholar, and I don’t pretend to be able to channel what Jesus would do or say in witnessing the ugliness of the mob yesterday, but I feel pretty confident that He would be sad, disgusted, even angry.

In the Sermon on the Mount (found in the Book of Matthew) Jesus Christ laid out the central facets of the way of life He taught His followers. One of the central themes of the Sermon on the Mount is Christ’s expectation that His followers be characterized by peace—not violence or war.  Jesus taught, “Blessed are the peacemakers, for they shall be called sons of God” (Matthew 5:9). Christ’s followers should be characterized by living a way that leads to peace, not by violence and strife.  The apostle Paul wrote that Christians are to do whatever possible to “live peaceably with all men” (Romans 12:18), and many scriptures support the basic truth that Christians are to “pursue peace with all people” (Hebrews 12:14; see also 2 Corinthians 13:11; Galatians 5:22; James 3:17).  And with regards to hatred of fellow human beings, Jesus likens hating another man with breaking the 6th Commandment (Thou Shalt Not Kill) and says, “But I say to you that whoever is angry with his brother without a cause shall be in danger of the judgment.” (Matthew 5:21-22).

I saw a lot of hatred in the faces of the mob yesterday.  I felt more than a little of it creeping into my own heart.  Hatred for our fellow humans, especially for our fellow Americans, is not the path of a Christian.

In closing, just some humble words of advice… I’ve heard it said recently that the biggest threat to our democracy and to peace between us isn’t Russia, Iran, the Corona virus, Republicans, Democrats, etc.  It’s the spread of disinformation on the internet and social media.  I tend to agree with this statement.  Please… before you form a definitive opinion on something, before you pass judgment on someone or something, and before you forward something on, share, post, like, whatever… just do a little research on it.  Take a look at multiple sources of information that are neutral, that are reliable, that can be substantiated, that don’t have an agenda.  Falsehoods, exaggerations, and us-vs-them mob mentality largely fueled what happened yesterday.  We need to start respecting and working cohesively with each other, like we did in the workout today, or we are lost.

MOLESKIN:
Prayers for friends and families of the PAX that are healing from injuries, or dealing with deaths and sickness from COVID.
ANNOUNCEMENTS:
Asylum CSAUP Jan 30, 6:30-9:00 am. Asylum shirts are now available on Mudgear!

Success in Catastrophe

THE SCENE: Partly cloudy, temp in mid-forties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 10 Pinto Twists, 10 Tempo Squats, 10 Windmills, 10 Tempo Merkins, 6 Wide Arm Circles Forward and Backward
THA-THANG:
Mosey to Southern Ball Fields Parking Lot.  We will run suicides to cones, always doing 15 Baby Crunches each time we come back.  Rinse and Repeat.

Mosey to perimeter trail just south of the pavilion.  We will head east and then north on the trail, doing Nickel, Dime, Quarters with the following exercises:

  • Star Jumps
  • Merkins
  • Big Boy Sit-ups.
  • Squats

At the Serpentine Sidewalk we will mosey to the Caribbean Parking Lot.  We will do 20 American Hammers.

Next, we will mosey to the CMU pile.  Each man grabs a CMU and takes it to the corner of the parking lot close to the Northern Ball Fields Entry Gate.  We will divide into teams of two for Doras.  While one team member runs (without CMU) to the Pavilion and does 10 Picnic Table Pull-ups, then runs back, the other team member is working on the exercises listed below.  Then partners trade places.  Each team will do the following exercises with the CMUs:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Rows
  • 100 Squats
  • 100 Bench Presses (back on ground)

COUNT-OFF & NAME-O-RAMA
14 present, no FNGs.

CIRCLE OF TRUST/BOM:

John 16:33 ~ I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.”

I saw a short news blurb on television the other day about Sumner Redstone, who died on August 11 of this year. He was a very successful business man.  He was chairman and majority owner of the National Amusements Theatre Chain as well as Viacom/CBS.  The news segment had an interview of Mr. Redstone.  There was something that this billionaire said in the interview that stuck to me.  He said, “Success is built on catastrophe and what you do about it.”

I want to remember that phrase.  Here was an owner of many different businesses who became a billionaire.  Yet, he was a man who didn’t expect things to go smoothly in his ventures.  In fact, he expected disaster to occur.  It is how one acts when faced with inevitable disasters that determines how successful we are.

Gents, life is going to hand us some messes in our future.  That’s just the way it is.  The question is not whether we will face catastrophe – because we will – but how we respond to the crises.  And, knowing that fact, it is also nice to know we have loved ones and a group of brothers we can talk to when we face the difficult circumstances.  We don’t have to face tribulations alone.  Those loved ones and our brothers are a gift from God, in my opinion.  Jesus said, “Wherever two or more are gathered in my name, I am present.”

Life is not a smooth ride.  But can turn our catastrophes into success.  Remember, God is there for you in those moments.  And, so are your brothers and the people who love you.  God and your brothers are there to strengthen you and to help you rise to the challenge.

MOLESKIN:
Prayers for Ribbed’s wife, Sarah, after her spinal surgery. Prayers of Doubtfire’s father who was recently diagnosed with Covid and for Mr. Jinxy’s father who was diagnosed with Covid several weeks ago.
ANNOUNCEMENTS:
CSAUP at the Asylum on Saturday, January 30 from 6:30 am to 9 am.  Also, we can order new Asylum Shirts, designed by Kentucky, on the F3 Mudgear website.

These Are Crazy Days, But They Make Me Shine

THE SCENE: Upper 40s or so, wet, but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 21 (4 ct)

Little baby arm circles forward x 21

Little baby arm circles backward x 21

Little bit of this and a little bit of that x 2

Michael Phelps

21 merkins

21 squats

THA-THANG:

Mosey to Rocky Mountain High

21s – Incline merkins at the top, squats at the bottom

Mosey to Everest

20 burpees at the bottom, run to the summit, 21 burpees at the top

Mosey to the Colosseum

21 derkins at the bottom of the loop, 21 calf raises at the top on the steps of the admin building

Rinse and repeat

Mosey to the Cloud

21 box jumps, 21 dips (no running in between)

Rinse and repeat

Mosey to the Pavilon

21 bench pull ups, 21 CDDs

Rinse and repeat for 4 total rounds

Mosey to Little Cardiac

Sprint to the AO

MARY:

21 flutter kicks (4 ct)

20 hokey pokeys (10 each leg)

1 merkin w/ a clap

Plank until time

COUNT-OFF & NAME-O-RAMA
24 HIMs, including FNG Flo and Jetlag and Chugger (who are not tagged)

CIRCLE OF TRUST/BOM:
I Q’ed at the Equalizer on Wednesday, the last Equalizer Q for 2020.  I reflected back on my Q from 1/4/20, almost a year ago today, which was the first Saturday workout in 2020 at the Asylum.  I wrote this in my back-blast for the 1/4/20 workout:

It is a new year and a new decade and no one knows what it holds.  It could be the year that someone is added to your life, or it could be the year that someone is taken away.  It could be the year of the promotion, or it could be the year of the demotion.  It could be the year of kindergarten, or it could be the year of graduation.  It could be the year of the big win, or it could be the year of the big loss.  Regardless, you don’t need a resolution, you need a constitution, a foundation.  On a big scale, it should be God, your family, your friends, etc.  But, it can be anything that grounds you.  It can even be as simple as the F3 workouts.  The asphalt, concrete, and grass do not change, and they are always there waiting for you whether you have a good day/week or a bad day/week.  They are checkpoints after good times or bad and before whatever lies ahead.  If nothing else, start there and build.  Have a good new year but not just for what good fortunes may come your way during the year but based on what you keep your eye on and focus on while the year goes by.

I wrote this for my back-blast on 12/30/20:

I certainly did not know (nor could I have imagined) how 2020 was going to play out.  It has been a year of a whole lot of something and a whole lot of nothing at the same time.  It’s been a long year and one that has hardly existed.  I’m usually reflective at New Year’s, but this year is different.  The usual events are not there to reflect on.  But, it has been a good year to get back to those basic foundations that I mentioned in January.  I’ve spent more time at home and with my family.  I’ve attended more F3 workouts thanks to my telework schedule.  I’ve prayed a lot.  A lot people are happy to end 2020 in favor of 2021.  Those people need to be careful.  We should not wish our lives away in hopes of better days to come.  Find the joy now.  If you can’t find any, then look harder.  If you still can’t find any, then make some.  We have to live the days we are given as there is no guarantee of tomorrow.  Also, things are not going to change just because the year changes from 2020 to 2021.  Things will change with positive attitudes and actions.  When you look back on 2020, look for the good and don’t dwell on the bad.  As you look forward to 2021, look with hope and with the intention of doing something positive with it.

Wednesday night, Noel Gallagher released a song that summed up what I was trying to say about the struggle to be positive with all of the endless negativity being thrown at us.  Before I talk about his song, I wanted to provide some context.

Noel Gallagher was the lead guitarist, primary songwriter, and secondary vocalist for my favorite band – Oasis.  As I have said before, I was born in the 70s, I am a child of the 80s, but I am a product of the 90s.  Few bands captured the essence of the 90s – its brash positivity, its depressing angst, and its impenetrable rebel spirit – better than Oasis.  The band’s music, as with most music of the 90s, was about being yourself, challenging authority, pressing the boundaries, and pushing the envelope.  It was dreaming and aspiring for greatness while being burdened with existential philosophical and theological questions of right and wrong and simply “why.”  Noel wrote some of the great songs that defined that era.  Those songs also contained gems such as:

I’m free to be whatever I/Whatever I choose/And I’ll sing the blues if I want/I’m free to say whatever I/Whatever I like/If it’s wrong or right it’s alright/Always seems to me/You only see what people want you to see/How long’s it gonna be/Before we get on the bus/And cause no fuss/Get a grip on yourself/It don’t cost much – Whatever

Listen up, what’s the time/Said today, I’m gonna speak my mind/Take me up to the top of the world I wanna see my crime/Day by day there’s a man in a suit who’s gonna make you pay/For the thoughts that you think and the words they won’t let you say – Listen Up

Some might say they don’t believe in heaven/Go and tell that to the man who lives in hell – Some Might Say

Look into the wall of my mind’s eye/I think I know, but I don’t know why/The questions are the answers you might need/Coming in a mess, going out in style/I ain’t good-looking, but I’m someone’s child/No one can give me the air that’s mine to breathe/I met my maker/I made him cry/And on my shoulder he asked me why/His people won’t fly through the storm/I said listen up man, they don’t even know you’re born – D’You Know What I Mean?

Take the time to make some sense of what you want to say/And cast your words away upon the waves/Sail them home with acquiesce on a ship of hope today/And as they land upon the shore/Tell them not to fear no more/Say it loud and sing it proud today – The Masterplan

I need to be myself/I can’t be no one else – Supersonic

(The title of this back-blast is also a line from one of Noel’s songs – All Around the World.)

I could go on.  Those are just a few and are not even from some of the more widely known songs.  But, I am not trying to sell anyone on Oasis.

My point is that music today has changed.  It is not only missing actual instruments, it is missing its revolution.  Ever since Buddy Holly challenged the status quo and the comfort of the established class in the 50s – through and including Elvis on the Ed Sullivan Show, Bob Dylan, the Rolling Stones, and, of course, the Beatles, music has reflected a “we are not going to take it,” “we are who we are and we are proud of it,” and a “we are going to live our lives and no one is going to tell us otherwise” mentality.  Music is the mirror that the youth hold up to everyone else to keep them in check and to improve things.  In a way, music is society’s conscious.  Not today.  Today’s music does not even have a Madonna, let alone a true revolutionary.  Everyone falls in line and sings the same tune.

Want proof?  Old-school British rockers have been rising up a lot lately against COVID masks, protocols, and things of that nature.  The list includes Eric Clapton, Van Morrison, and Ian Brown from the Stone Roses.  Noel has also chimed in.  He did not say that the virus wasn’t real.  He did not say that people weren’t dying of the virus.  He simply pointed out that a lot of liberties had eroded and questioned why he has to wear a mask in public unless he is eating – will the virus recognize that he is eating and skip over him, he asked.  He was attacked for his comments by some.  I say that not to raise the usual debates about COVID, but to get to this. 

Noel has a 20-year-old daughter.  She was asked to respond to Noel’s comments.  Her response is the point, and it demonstrates a larger problem that was revealed in 2020.  She said: “I get where he’s coming from but I’m less full-on than him.  I’m generally less revolutionary than my dad.  I’ve never not worn a mask.  I think my generation is quite lenient and that’s not necessarily a good thing.  We do what we’re told a bit too much, we come from an era of fake news and Facebook telling us what the news is.  We are also hugely afraid of being cancelled.  It’s very dangerous to stand up and be your own person in my generation.  If you are going against the grain, you can be totally cut out.”

That’s scary.  In one generation, the Gallagher line has gone from striving for greatness and revolutionizing the world with such great lyrics as those mentioned before and countless others to being afraid to speak out and being afraid of being cancelled.  If the children of rock-n-roll rebels are falling in line, then where does that leave the rest of us?  If the youth movement is not there to keep the older generation in line and on its toes, then where does that leave the rest of us, not just now but with whatever lies ahead in 2021 and beyond?

Luckily, Noel is still around and still willing to comment.  So, back to the song that I mentioned earlier.  I don’t think it is controversial.  I think it is hopeful and positive.  Here are the lyrics:

Remember the dream that you’re keeping alive/Remember your love for the loved outside/Don’t fight the feeling/Don’t stop believing in what you know/‘Cause you can’t let go, my friend/We’re gonna get there in the end/Tonight!  Tonight!/Gonna let that dream take flight/And when the morning comes/Will you wake up by my side?/Love, real love/Is all I’m thinking of/Give it half a chance/And the world might find a way/Don’t be afraid when you’re rolling the dice/Life is a trip that you don’t take twice/If you think that your faith is enough/The weight that you carry is love/We’ve spent too long inside/Take a walk outside/It’s a sad, sad song that the world keeps singing/Well let love try to sing along/Don’t fight the feeling/Don’t stop believing in what you know/‘Cause you can’t let go, my friend/We’re gonna get there in the end

The video with the song shows what appears to be drone footage of a locked down city in England.  It ends with a shot of a crowd of people filling the streets as they walk across an intersection on both sides.  I’m not sure when that footage was taken, but let’s hope that it becomes more common in 2021.  Who would have thought that such a simple and mundane daily task like walking across the street in a crowd would be the focus of so many hopes and goals of a new year.  But, here we are.  And, I hope that Noel is right and that we’re gonna get there in the end.  And, while we are trying to get back to better days, I hope that we also get back to a point where we are all free to be and say whatever we want, especially our youth.

MOLESKIN:
Prayers for Jordan, Ribbed’s wife and family, and for a great 2021

ANNOUNCEMENTS:
Asylum CSAUP on 1/30

Birthday Boys Triple Q

THE SCENE:  Frigid and sunny.  Temp about 14 degrees. This was the birthday of Charmin, High-Heels and Lilydipper.  The three of us Q’d together.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Plenty of Side-Straddle Hops while Charmin gave the F3 Welcome and Disclaimer.  7 Cherry Pickers.  20 High Knees.  Squats.
THA-THANG:
We did the workouts below with Charmin starting us off at the Coliseum.  Before we got started with his exercises, good ol Charmin got us to have a snow fight with the last man hit being the first one to get a Hot Toddy after the workout.  The last man standing was Gibbler.  Here are the workouts:

Saturday, December 26, 2020
Lily’s Birthday Boy Triple Q 15 Minute Workout
To be performed at the Caribbean aka Circus Maximus.
We will go counterclockwise around the parking lot five times, using different
methods of movement which will be listed below. At each end of the parking lot
we will be doing reps of exercises which are also listed below. I will have
instructions posted on both ends of the parking lot so that people won’t have to
remember all of this.
West End
1. 20 Squat Jumps. Sprint to East End.
2. 20 Big Boy Sit-ups. High Knees to East End.
3. 15 Shoulder Taps (both shoulders = 1). Skip to East End.
4. 20 Carolina Dry Docks. Karaoke Right to East End.
5. 20 Bicycle Kicks (4 ct). Bernie to East End.
East End
1. 20 Merkins. Bernie to West End.
2. 20 Iron Mikes (both legs = 1). Butt Kick to West End.
3. 20 Hello Dollies (4 ct). Half-speed Sprint to West End.
4. 10 Burpees. Karaoke left to West End.
5. 20 Plank Jacks. Sprint to West End.
I don’t know how long the above will take but it may be more than 15 minutes. If
so, end early and go to next post. If it take less than 15 minutes, have guys rinse
and repeat.

Charmin at the Colosseum
25s x 5 (That’s fifty reps of each exercise cause I’m 50) and 5 rounds of 25s for
each decade of my 50 years. In between each round, we run laps around the
Colosseum, with descending number of laps because each decade seems to go
that much faster.
So, 25s of merkins and big boys, run 4 laps
25s of Smurf jacks and mountain climbers, run 3 laps
25s of American Hammers and plank jacks, run 2 laps
25s of pickle pounders and monkey humpers, run 1 lap
25s of Bobby Hurleys and dips. The end. Mosey to the next station.
I haven’t actually run through this yet, so I don’ know if it can be done in 15
minutes or not. If not, I’ll shorten it, but the idea will be the same.

High Heels Kick’n it at the Ball Fields
I plan to do my Ab End / PT End workout.
Ab End
Exercise 1 – LBC – 15 4 count
Exercise 2 – Flutter Kick – 15 4 count
Exercise 3 – Box Cutter – 15
Exercise 4 – Holly Dolly – 15
Exercise 5 – Big Boys Sit ups – 15
PT End
Exercise 1 – SSH – 15 4 count
Exercise 2 – Hand release Merkin – 15
Exercise 3 – The Squat – 30
Exercise 4 – Carolina Dry Docks – 20
Exercise 5 – Burpee – 10
On one side of the parking lot you start the Ab exercise and do the stated reps.
After completing the reps you run to far side of parking lot and do the same Ab
exercise just completed until the six arrives. Once the six is in then you start the
next exercise from PT side and do the stated reps. Then run to other side of
parking lot and do the same PT exercise until six arrives. Do all five exercises.

MARY:
Some 25s at the Pavilion with Picnic Table Pull-ups and Bench Dips.
COUNT-OFF & NAME-O-RAMA
17 men, no FNGs
CIRCLE OF TRUST/BOM:
Charmin, High-Heels and I now equal up to 169 years of living and I, Lilydipper, am the oldest of the “Respect”able crew.  It is nice to know that, no matter how old we get, we still have room for growth.  At 64 I hope to continue working out with F3 for quite some time to come.  And, no matter who leads the F3 workouts and no matter what their age, I feel I grow with each message I hear.  Yet, even when I can no longer run about, perhaps even walk about, there will be room for me to grow as an individual.  God wants us keep growing in Him throughout our lives.  Isn’t it nice to know that we always have more to learn?  I was listening to a radio station about a man who had injured his back and for quite some time was in pain, unable to walk about.  He decided to get on the internet and learn as much as he could about different subjects.  For example, he found spiders to be fascinating and found he could spend day after day learning more and more about them.  One subject, tons to learn.

Much of what we learn we must learn more than once.  Growth comes through hearing the same thing again and again until it finally plants itself within us.  Also, we must live with what we learned and apply it again and again.  I have found sermon lessons at church to be that way.  I will hear a sermon and think, “Wow, I need to hang on to this, use it in my life.”  Yet, I some how lose it, it drifts away.  Then, another sermon comes along with a similar message.  Some of it sticks with me.  After 10 to 15 similar sermons, maybe I finally get it.  Maybe by then I start applying it.  I grow for goodness sake!  That is how growth occurs.  What we learn comes through inculcation, a repeating of the lesson, until we get it through our thick skulls.

Lord, help me to keep growing no longer how old I get!!!
MOLESKIN:
Prayers for those impacting by Covid and for this pandemic to end; for an end to racism; for Ribbed and his wife, Sarah, who is recovering from the removal of a tumor near her spine; and, for all those who have family or friends who are suffering.
ANNOUNCEMENTS:
Hot Toddys and sausage biscuits immediately after the workout; CSAUP the last Saturday in January at the Asylum.

The Bell Lap

THE SCENE: Perfect, upper 50s, light breeze
F3 WELCOME & DISCLAIMER

Done, with emphasis on CORONA guidelines.

WARM-O-RAMA:

-20 SSH, (4-ct), in cadence

– 10 Windmills (4-ct), in cadence

– Back stretches. Stay in down position, reach one arm up, hold for 10 s, reverse arms

– 32 Grady Corns, (4-ct), in cadence

– Go to curb, do calf stretches.

THA-THANG:

MOSEY to Serpentine Sidewalk.

2-4-6s.  Run two light poles, do 2×5 (10) of the exercise and run back to starting point.  Run 4 light poles and do 4×5 (20) of the exercise and run back.  Run 6 light poles and do 6×5 (30) of the exercise, then hold a plank. DON’T run back.  Rinse and repeat using a different exercise, continuing down path and to base of Cardiac.  Exercises:

  • Froggy Jumps
  • CDDs
  • American Flutters (Flutter kicks in the American Hammer “V” formation) (2-CT)

MOSEY to Bottom of Cardiac.  Same idea.  Run up to first turn, do 10 reps of ALL THREE EXERCISES, (FROGGY JUMPS, CDDs, AMERICAN FLUTTERS) return to start.  Run to SECOND turn and do 20 Reps of the three exercises and return to first curve.  Run to Top and do 30 reps of the three exercises and stop there.  RESPECT and DOUBLE RESPECT guys can opt out of running one return leg. (to my knowledge, no one took me up on that.  HIMs… *shoulder shrug*)

MOSEY to parking lot across from AO.  Do YULE LOG LAPS (cones laid out in a rectangular log shape):

  • Short-side 1: Bear Crawl
  • Long-side 1: 50/75/100/75/50 (% effort) sprint
  • Short-Side 2: El Capitan
  • Long-side 2: Bernie Sanders
  • 5 Merkins at each corner.
  • Rinse and Repeat until Q uses a special signal (Ringing of a bell) to indicate one more lap from where you are, AYG.  This is the Bell Lap!
  • 15 Burpees in the middle when last lap is finished. (15 days until Christmas)

MOSEY to AO.

MARY:
Static leg raises (on 6, back off ground, one leg bent, other leg held up with ankle above knee) 30 s one leg, 30 s other leg; Captain Thors; Homer/Marge

COUNT-OFF & NAME-O-RAMA
Fourteen men and a dog. (Speed Flash, Asher, Crawdad’s 2.0, not tagged)

CIRCLE OF TRUST/BOM:

In track, any race that has multiple laps has a “Bell Lap”, that alerts the runners that they are on the last lap and they need to give it all they’ve got to finish the race strong. It’s a signal to the runner to get his or her head right, bear down, and give it everything they have.  As we approach the middle of December, I feel like we are in the Bell Lap of probably the most challenging year any of us has experienced.  But there is Hope!  There is a finish line in sight! Vaccines are on the way.  Our knowledge as to how to keep ourselves safe, and treatment options are evolving and improving all the time.  But just as the last lap in a race is the most difficult, because you are exhausted physically and mentally, so too is this last push of isolation, remote schooling, unemployment, food insecurity, loneliness, etc. the most challenging to bear.

In the Christian faith, this time of year is also the Bell Lap as we anticipate the arrival of Christ.  We are in the Advent season, and “Advent” means Coming, or Arrival.  In just a few short weeks we celebrate the coming of the Lord, the birth of Jesus, who taught us, walked with us, and ultimately paid for our sins with his life.  So my message today is a simple one.  Both with the virus situation and with our Faith, We are in the Bell Lap.  Don’t give up.  Finish strong. Have Hope.  God is Coming. Hallelujah, God is Coming.

MOLESKIN:
Prayers for the wives of Curveball and Ribbed as they go through surgeries and recoveries, prayers for Abacus and his family, prayers for a friend of Crawdad’s who’s relatives have had serious COVID scares.
ANNOUNCEMENTS:
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