School Zone – Page 18

Think Warm Thoughts

January 7, 2022 Stripped

THE SCENE: Think Warm Thoughts 2022-01

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Let’s get moving

THA-THANG:

Set a 35 minute timer. Crank up some warm tunes. Start your timer & keep track of how many rounds you complete during the allotted time. You may choose either exercise in a given pair each time through.

A round is:

5x Hello Dolly OR Freddie Mercury
10x Butt Kickers OR High Knees
15x Calf Raises OR Bridges
20x Merkins or Dry Docks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

How can you take a step in your 3rd F? Join the Slack Channel? Join the Bible study? Take a step.

Planting Flowers @ The Equalizer 1/5/22

January 5, 2022 Trunk

THE SCENE: Mid 30s and dry. Partly cloudy. High spirits. All PAX arrived on time, including an FNG
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together and touch toes for 20-count; Windmills IC x5; Sumo Squat for 20-count; Rockettes IC x6; Grady Corns IC x5; Tempo Merkins IC x5; Mosey to the Flag Pole
THA-THANG:
Insert information about the workout.

* All exercises performed to Moby’s “Flower” cadence (“green Sally up, green Sally down…”)

* run lap around entire park between rounds – clockwise on the track leaving from Flag Pole and following track all the way past the tennis court to where it exits onto the road, then uphill and counterclockwise around Stonehenge, up and across the Splash Pad, down to the Bathhouse, windy path towards the docks, run the culdesac, back down the road beneath Bermuda Triangle and to the track entrance, track to Flag Pole…approx 0.65 miles. Return for the Six once you finish. Standing 10-count before beginning next round once the PAX has returned.

Round 1 – Hand Release Merkins
Round 2 – Squats
Round 3 – Leg Raises

MARY:
One final Lap+ around the track (from Flag Pole all the way around and back to the AO)
COUNT-OFF & NAME-O-RAMA
12 HIMs – FNG “Gurney”, Stripped, Blindside, School Zone, Choir Boy, Aladdin, Mouthwash, Snitch, Tank, Ribbed, Tonka, Trunk
CIRCLE OF TRUST/BOM:
When it comes to goal setting and goal achieving, fear is enemy number one for a lot of people. Fear and self-doubt do not come from God. He is not a fearful God, and we are made in His image. Give your fears to God, and let His promises be a tailwind to propel you towards your achievements. He will impower you to take the necessary actions. He won’t do it for you, so you must make repetitive decisions to persevere, and those decisions will be rewarded when you reach your achievement and feel the satisfaction of proving yourself to yourself.
MOLESKIN:
Isaiah 41:9-10 – I took you from the ends of the earth, from its farthest corners I called you. I said, “You are my servant;” I have chosen you and have not rejected you. So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.

Search and Rescue @ The Equalizer – 12-27-21

December 27, 2021 Trunk

THE SCENE: Unseasonably warm with a steady breeze and cloud cover. All but one PAX in short pants. 1 notable PAX MIA, so we set out to search the AO locate his whereabouts.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together touch your toes for 15 seconds. Feet apart touch your right toes for 15 seconds. Walk your hands over to the left toes and hold for 15 seconds. Side Straddle Hops IC to 15. Grady Corns IC to 15. Jog to the end of the parking lot and Bernie back x2.
THA-THANG:
EV1 – Mosey to the Rock Pile, count off in 1s and 2s and select a rock for curling. 1s curled their rocks while 2s bear crawled up the hill to the picnic area, jogged downhill to Bermuda Triangle, and returned to the rock pile, then alternated with the 1’s. Each group curled and crawled 3x each, and then all Bernie’d up the hill.

EV2 – Flutter Kicks IC x25. 10 Big Boys OYO

EV3 – Mosey to the lower lakeside picnic area (across parking lot from the Splash Pad. 1s performed one-legged squats from the picnic benches while 2’s ran past Stonehenge, Bernie’d to Top Of The World, and then ran back to the picnic area to alternate with the 1’s. 4 sets total for each group. 2x right leg, 2x left leg.

EV4 – Mosey up to Splash Pad. 1’s did Iron Cross Merkins while 2’s ran to the bath house and Bernie’d back up the ramp to the Splash Pad to alternate with the 1’s. 2 sets total for each group.

EV5 – jog to the Flag Pole which became the start/finish line for a 2-lap run around the track.

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
10
CIRCLE OF TRUST/BOM:
The birth of Christ is just as significant after the Christmas tree comes down as it was when it went up. Stay focused.
MOLESKIN:
ANNOUNCEMENTS:

12 Days of Christmas at The Equalizer

December 15, 2021 Stripped

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Rockettes IC | Windmills IC
SSH IC

THA-THANG:

Mosey to home base. 12 days of christmas (ascending Ladder). Do 1 station, run back to start, do 2 stations, run back to start, etc.

Crab Toe Touch
Diamond Merks
Burpees
Lunges
Flutters
Shoulder Taps
LBCs
Merks
Mtn Climbers
SSH
CDD
VUps

MARY:

Stargazers OYO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Just Cold Enough to be Annoying

December 13, 2021 Blindside

THE SCENE: Just cold enough to be annoying

F3 WELCOME & DISCLAIMER: Did this, forgot to mention I had my cell phone, they quickly understood

WARM-O-RAMA:

SSH IC x15 ; LBAC each way IC x10 each ; Little of this, Little of that ; Cherry Pickers IC x5

THA-THANG:

Mosey to Splash Pad for a Tabata workout + Field Trips

20 work/10 seconds rest x 8 ; After 3 exercises, field trip to the bathhouse

Set 1:
- Dips
- Step-ups
- BBS
Field Trip to the Bathhouse
- 5 Burpee Pull-ups
Set 2:
- Shoulder Taps
- Imperial Walkers
- Freddie Mercury
Field Trip to the Bathhouse
- 5 Bodybuilders
Set 3:
- Merkins
- SSH
- Reverse Crunch

Aborted set 3 halfway through SSH as the Q didn’t hear the PAX at the other end of the SplashPad yelling that it was 6:13, then 6:14…

Quick mosey back to AO (arrived after time 6:16)

MARY:

There just wasn’t enough time.

COUNT-OFF & NAME-O-RAMA

8 HIM (2 pre-rucked)

CIRCLE OF TRUST/BOM:

When Ribbed asked me about my weekend this morning during the pre-ruck, I told him that “It was good, just not enough time to do nothing.” While this wasn’t going to originally be the focus of my BOM, that phrase churned in my mind throughout the workout. During the holiday season, many of us become busier and busier. Whether it is kid’s concerts at school, holiday parties with work or friends (shoutout to Judge Judy for welcoming us into his home this weekend, what an incredible evening!), shopping for presents, etc. We tend to go, go, go during this last half of December. I challenge you all to take time out of your day to do “nothing.” I don’t mean sit and stare at a wall nothing, but do something unscheduled, something without a deadline, something that makes you a better HIM. For me, I am committing to spending an extra 15 mins before heading out into the gloom this week, sitting in front of my lit Christmas tree, with my gas logs going, and spending some extra time in silent prayer.