School Zone – Page 23

Ockham’s Razor-Sharp Tabata

October 1, 2021 Choir Boy

THE SCENE: 60 something, clear, lower humidity, satellites in the sky, Aladdin saw the moon (again)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 50 (4 ct)

274th day, 91 left

Last quarter of 2021

THA-THANG:
Mosey to the Splash Pad

An actual, legit tabata workout – 8 rounds of the same exercise with 20 secs on, 10 secs off, followed by a lap before switching to the next exercise until time

Merkins

LBCs

Dips

Boat/Canoe (boat for 20 secs, rest for 10 secs, canoe for 20 secs, rest for 10 secs, and so on)

Box Jumps/Step Ups

American Hammers

Carolina Dry Docks

Mosey back to the AO

MARY:
No time as we arrived back at the AO right at 6:15, but we worked our core during the tabata (I went easy on the PAX since the Iron Pax Challenge on Wednesday involved a lot of CMU work).

COUNT-OFF & NAME-O-RAMA
10 HIMs
CIRCLE OF TRUST/BOM:
Ockham’s Razor is the principle that entities should not be multiplied unnecessarily, which is often translated into “the simplest solution is usually the correct one.” Look for simplicity. Also known as, the K.I.S.S. method – keep it simple stupid. Enjoy the simplicity. See, e.g., Proverbs 16:8 (“Better is a little with righteousness than great revenues with injustice.”).

MOLESKIN:
Prayers for Pat and her family for the loss of Cory, for Aladdin and his work family and the trying year that they have had, Ribbed’s wife, the blood drive, and the brothers participating in Hardship Hill.

ANNOUNCEMENTS:
Blood Drive, Hardship Hill

Wisdom and Tubthumping

September 22, 2021 Ribbed

THE SCENE: 70 and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tubthumping – SSH while the song plays and Burpee when the line “I get knocked down” sung.
THA-THANG:
Tabata-ish workout 50 seconds on and 10 second off (using the Tabata Timer App)

Bulgarian Splits Squats
Merkins
Shoulder taps
V-Ups
Spiced Rum Squat
Jump squat
Big Boy Sit Ups
Flutter Kicks
Around the clock Merkins

MARY:
stretching around our legs.
COUNT-OFF & NAME-O-RAMA

Friday @ The Equalizer – 9/17/21

September 20, 2021 Trunk

THE SCENE: Glorious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops and light stretching; mosey to Top of The World
THA-THANG:

1 – Complete 2 rounds of each of the following and run between locations (“A” exercises are done at TOTW and “B” exercises are done at Stonehenge) –

1a – Merkins (25)
1b – Single-leg box jump (5/5)
2a – Big Boy Sit Ups (25)
2b – “Toe Dips” – while standing on top of a Stonehenge stone, slowly bend one knee to lower the other foot down as if dipping the toe into the water, then stand up out of it and repeat (5/5)

2 – Mosey to Splash Pad to complete 6 rounds of the following with 30 work / 10 rest / 60 interval

“Angry Bears” – from a bear crawl position with knees off the ground, hop to your feet and land in a squat position, then immediately move back into the bear crawl position. These were referred to as “Dock Hoppers” during the workout, and I’m open to naming / description input from the PAX
Iron Mike + Squat Jump
Iron Cross Merkin

3 – Mosey to the Bathhouse and find a spot on the pullup bar for double time EMOM pullups

4 – Crawl Bear down the hill toward the Rock Pile

20 four count flutter kicks in cadence (while stargazing)

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
11
CIRCLE OF TRUST/BOM:
Philippians 2:3-5 – Do nothing out of selfish ambition or vain conceit, but in humility consider others better than yourselves. Each of you should look not only to your own interests, but also to the interests of others. Your attitude should be the same as that of Christ Jesus.

MOLESKIN:
On the way to Q this workout I realized that, although I had thoughtfully planned the exercise, I hadn’t given any thought or attention to the BOM. I said a quick prayer to ask God for some inspiration to share something that at least one of the guys needed to hear that day, but what he gave me (the verse above) was direct shot at my own heart (and I hope someone else’s too). The lesson here is that God speaks to us through prayer and through his word, so if you aren’t spending consistent time in the word you’re going to miss out on all that he has for you.
ANNOUNCEMENTS:
Please sign up for Hardship Hill and/or make yourself available to help position the obstacle some time next week. I’ll put a word out there to coordinate a day that works.

Monday beatdown

September 20, 2021 Mouthwash

THE SCENE: humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Imperial walkers x10, tempo squats x10, Grady corns x10, Abe Vigodas x5, Butt kickers and high knees.

THA-THANG:
Mosey to outhouse

7’s — pull-ups, then down the ramp to v-ups.

Mosey to splashpad

20 dips and 20 derkins
Lap around the outhouse
Rinse and repeat x4

Mosey to flagpole

Lap around track with pain stations
Station 1 — 10 pull-ups
Station 2 — 20 diamond merkins
Station 3 — 30 Imperial squat walkers
Lap 2 = 10 wide merkins, 15 big bois, 20 squats.

MARY:
Captain Thors up to 6 and some Cobra Kai’s to finish.

COUNT-OFF & NAME-O-RAMA
10 HIM

CIRCLE OF TRUST/BOM:

Encouragement to pray for our leaders. In all the news, discussion, opinions, complaints, etc… the clear command in Scripture is for us to pray for them.

1 Timothy 2:1-6 — First of all, then, I urge that supplications, prayers, intercessions, and thanksgivingsbe made for all people, 2 ^vfor kings and all who are in high positions, that we maylead a peaceful and quiet life, godly and ^wdignified in every way. 3 This is good, and ^xit ispleasing in the sight of ^yGod our Savior, 4 who desires ^zall people to be saved and ^atocome to ^bthe knowledge of the truth. 5 For ^cthere is one God, and there is one mediatorbetween God and men, the man¹ Christ Jesus, 6 ^dwho gave himself as a ransom for all,which is ^ethe testimony given ^fat the proper time.

IPC at the Equalizer

September 15, 2021 Ribbed

THE SCENE: 65 and Cooler
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
everyone warmed up before hand
THA-THANG:
We ran out to the field and did the week 2 Iron Pax Challenge

Round 1: Burpees & Sprinting

Do 8 Burpees on the sideline, sprint to the far sideline and do 8 more. Continue until the 11th set of 8 Burpees are complete (88 total)

Round 2: Squrls & Coupon Carries

Do 8 Squrls* on the sideline, coupon carry to the far sideline and do 8 more. Continue until the 11th set of 8 Squrls are complete (88 total)

*Squrl = Squat while curling coupon up to chest.

Round 3: Overhead Presses & Rifle Carries

Do 88 Overhead Presses on the sideline, rifle carry to the far sideline, do 88 more (176 total). Rifle carries may be done holding the coupon horizontally or vertically, but the arms alone are holding it up. Rx = No resting it on your head.

Round 4: X-Factors, Bear Crawl & Crawl Bear

Do 88 X-Factors** on the sideline, Bear Crawl to the far sideline. Do 88 more, then Crawl Bear back to the sideline (176 total) – PAX must cross the field once by Bear Crawling and once by Crawl Bearing. It is PAX choice which one they do first.

Sometimes
bulleted
lists
are
handy.

MARY:
mosey back to the AO and Warmed down.

we spent 8 minutes stretching.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM: