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:
None