School Zone – Page 15

Partner Work at The Equalizer

March 5, 2022 Stripped

THE SCENE: cool

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC | Windmills IC
Baby Arm Circles IC
Grady Corns IC | Rockettes IC

THA-THANG:

Partner up & alternate AMRAP of the exercise with running to the next station and back. Teams advance when both partners have done all three exercises.

Station 1

Diamond Merkins
Lunges
Box Cutters

Station 2

Dry Docks
Squats
Flutter Kicks

Station 3

Shoulder Taps
SSH
LBCs

Station 4

Hand Release Merks
Some other stuff

Ring of fire to 4

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM

PRAYER

Beating Back Sad Clown Syndrome

March 1, 2022 Blindside

THE SCENE: There was weather.

F3 WELCOME & DISCLAIMER: You’re here on your own… etc. etc. etc.

WARM-O-RAMA:

We did a warmup

THA-THANG:

Mosey to Smokehouse for CMUs; Return to the field for a Prison Break. Cones are set out in 20-yard increments for 100 yards.

- Rifle Carry CMU 20 yards, drop and sprint back to start
- 10 Prisoner Get Ups and sprint back to CMU
- Carry CMU another 20 yards, drop and sprint back to start
- 5 Prisoner Get Ups and sprint back to CMU
- Repeat until you reach 100 yards

Return Journey:

Rifle carry to first cone; 5 blockees, rifle carry to second cone; 5 blockees
Repeat at each cone until returned to the start
Begin the cycle again until the SIX is up

Mosey to Flagpole for Aiken Legs Workout

20 of each: Squats; Box Jumps; Lunges; Flutter Kicks

Repeat 3 times w/ no rest

Take a lap while waiting on the SIX. When SIX is up, they will run the opposite way to sweep everyone back to the Rockpile

Field 11s (First exercise done at the Rock Pile, Second exercise done at the opening of the ramp)

1st Round: Curls/Squats

…Time called on account it was time to finish

COUNT-OFF & NAME-O-RAMA

11 HIMs; 3 Pre-Ruckers; 0 FNGs

CIRCLE OF TRUST/BOM:

In Exodus 32, the people of Israel are concerned. This man, Moses, led them out of Egypt and now hasn’t returned down from the mountain. Where is he? What happened to him? We know that Moses is talking with God, he is actually in the presence of God.

[When Moses returns from the Mountaintop he has to cover his face because it has seen God’s face and is radiating God’s light. Rays of light radiated from his face. These “rays” of light were sometimes misinterpreted as horns and misrepresented in statues of Moses. There is a statue of Moses in St. Peter’s Basilica in Rome that shows Moses holding the 10 Commandement Tablets and he has goat horns on his head. When I taught Old Testament, I once had a 6th grader ask me why Moses had devil horns]

While Moses is gone, the people become upset, they become uncertain. In the midst of their uncertainty, they try to take control. Here is God, trying to give them everything He has promised and because they are uncertain, they want to take control. I am tired of waiting, I am tired of not knowing, so I am going to take matters into my own hands. The motivation for the people of Israel was not to turn away from God, they did not want to defy God who brought them out of Egypt. They don’t know what happened to Moses, so they are going to take matters into their own hands and take control of the situation. This is where they ask Aaron to make the Golden Calf. They are not turning away from God to another god represented as the Gold Calf, they are saying that THIS IS the God who led us out of Egypt.

This is so often us. We turn to idols for sources of trust or confidence. We take good things and we make them the ultimate thing, especially when we are uncertain. We don’t actively “turn away from God,” but rather, I am making God of my own will, that I can control. I may still say, “No this is God!” But it is God that I can put away when I am done with Him and take him out when I need Him. How often do we treat God like that toy or like that book on the shelf? Take Him down and use Him when we are in need, but return Him to the shelf when we find comfort. You can isolate Him and dismiss Him when you feel like it, that is idolatry. When we do this, we are trading uncertainty for control.

MOLESKIN:

Exodus 32

The Equalizer Shuffle

February 25, 2022 Stripped

THE SCENE: 50°. Feels like: 38°

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Windmills | SSH IC | Rockettes

THA-THANG:

Partner up. Shuffle a playlist. Partner A runs down the splash pad ramp, around Stonehenge, and back while Partner B performs the first exercise; then they switch. Continue performing the first exercise in this manner until the song changes.

Dips
Step Ups
Imperial Walkers
Inch Worms
Squats
Flutter Kicks
CDD
Lunges
Alt Ab Curls
Merks
UGA Cheerleaders

STRETCHES:

Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: “You will not heal without people in your life.” -Jennie Allen

ANNOUNCEMENTS: CSAUP

PRAYER

Giving of Our Hearts This Valentine’s

February 14, 2022 Blindside

THE SCENE: Windchill makes it feel colder than it is.

F3 WELCOME & DISCLAIMER: Done and Done

WARM-O-RAMA:

SSH IC x14 | LBAC IC x10 each way | Windmills IC x10 | Little bit of This; LIttle bit of That | Tempo Squats IC x10

THA-THANG:

Mosey to the field to find 6 stations. We will make a loop for 5 rounds. Cardboard has exercises, reps, and methods of traveling to the next station written on them

1st round= 5 reps; Total of 5 rounds, add 5 reps each round

Station 1: 4ct SSH → Mosey to 2
Station 2: Monkey Humpers → Bear Crawl to 2
Station 3: 4ct Hello Dolly → Lunge to 4
Station 4: Jump Squats → Lunge to 5
Station 5: Box Cutters → Bear Crawl to 6
Station 6: Merkins → Mosey back to 1

Repeat 5 times, adding 5 reps each round

Mosey around outside of cones for the SIX

(Stations made a Heart shape for those who use STRAVA)

Bathhouse for a Cindy AMRAP (7 mins)

5 pull-ups; 10 merkins; 15 BBS

MARY:

Ring of Fire = 3, 2, 1

COUNT-OFF & NAME-O-RAMA

10 HIMs; 0 FNGs

Blindside, Choir Boy, Ribbed, Aladdin, Snitch, Submarine, Mouth Wash, Tonka, Headgear, School Zone (Snitch & Tonka missed the picture)

CIRCLE OF TRUST/BOM:

WE made a heart in the field today. Give your heart to your M this Valentine’s Day. My M and I have been having problems communicating and I am using this Valentine’s Day to reinvigorate our marriage, our communication, and our love. Having the PAX around me allows me to see incredible examples of good husbands, fathers, and men.

ANNOUNCEMENTS:

2/26 CSAUP at the Asylum 6:30-9:00 am Check Slack for sign up link

Friday @ The Equalizer 2-11-22

February 11, 2022 Trunk

THE SCENE: 31 degrees with a forecasted 39. Clear skies. Crisp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together touch toes – 20 count; feet apart right, left, middle – 20 count each; Grady Corn IC x 5; LBAC IC x 5 both ways; Tempo Merkin IC x 5; Down Dog – 20 count; Tempo Squat; mosey to the Smokehouse for a CMU then line up on the bigger basketball court
THA-THANG:
Phase 1 – Cardio Tabata – 20 work, 10 rest, 3 sets of each exercise before moving to the next, 20 seconds intermission between exercises

Exercises: (1) Side Straddle Hops; (2) High Knees in place; (3) Front Jacks; (4) Jump Squats

Phase 2 – Neapolitan Merkin EMOM – 3 rounds, each consisting of 10 reps of each of 3 merkin varieties (total – 9 min EMOM). Run to the other side of the court and Bernie back to position after each set of 10 reps.

Merkin Varieties: Dip Merkin (hands placed on separate CMUs, chest dips into the space between the blocks before pushing back up); Standard Merkin; Derkin (feet on CMU, hands on the ground)

Example – PAX performs 10 Dip Merkins, runs to the other side of the court, Bernies back to position, and then rests. When the next minute starts he performs 10 Standard Merkins, runs, Bernies, rests…

At the end, 90 Merkins have been completed – 30 of each variety

Phase 3 – Descending Ladder – the number listed before each exercise indicates the rep count. Perform 10 all the way down to 1, then run across the court and through Smokehouse Gap before returning to position. Once back begin again, only starting one step lower than before.

Ladder –

10 – Windmills (2=1)

9 – Over Head Press

8 – Deadlift

7 – 21’s (7 low, 7 high, 7 full)

6 – Leg Hammers (2=1)

5 – Blockees

4 – Iron Mikes (2=1)

3 – Switch Climbers (2=1)

2 – Front Raises

1 – Burpee

MARY:
three quarters of a lap around the track followed by flutter kicks IC x 20 and 60 seconds of stretching at the AO
COUNT-OFF & NAME-O-RAMA
9 – Aladdin, School Zone, Subarine, Choir Boy, Snitch, Swimmies, Stripped, Mouthwash, Trunk
CIRCLE OF TRUST/BOM:

Psalm 27:13 – I remain confident of this: I will see the goodness of the Lord in the land of the living.
MOLESKIN:
You don’t have to wait until Heaven to experience God and all his glory, love, and care. He’s all around us.
ANNOUNCEMENTS:
CSAUP at Asylum on Saturday 2/26 – 6:30a start and 8:45a finish with food to follow. This event is 2.0 friendly, as long as they’re cool.