Date: 12.1.22 AO: downrange Camera Park PAX: Beaker Captain Crunch LeMond Noodles Q: Noodles Total: 4 FNGs: 0
WoR: Good Mornings x 15, Abe Vigodas x15, Runner’s Squat, Danger Zone by Kenny Loggins – SSH, Squat on every “Danger Zone”
Today was not my usual upper body, coupon heavy beatdown. I had to be creative to continue nursing a bothersome shoulder. Still, I am confident that this combination did its thing in keeping us warm while moving and maintaining a good focus on core exercises and routines.
Thang 1: One mile mosey around the outside of the AO. Stopped at C.O.O.T.E.E. to perform Growing Pains:
Thang 2: Proud Mary by CCR
BBSUs to begin until “Rolling”
-> Gas Pumps until “Rolling”
-> Flutter Kicks until “Rolling”
-> Gas Pumps until “Rolling”
-> Rinse and repeat
Thang 3: Reverse Crunches x30, Partner Shoulder Taps x30 – In plank position facing each other. First PAX begins their 30 Taps by reaching out and touching their partner’s shoulders and maintaining a 4 count as they alternate between shoulders. Second PAX maintains plank position until first PAX is done. Then, second PAX does their 30 and first PAX planks.
MoM: For time – Thighmasters (Suzanne Somers’), Cobra Hold, Bird Dog
CoT: Prayers for Archive and his family as they go through difficult time with passing of a loved one. Prayers for all PAX that have recovered from injury. Prayers for continued protection from injury as we approach cold weather and freezing temperatures.
Total: 13WOR: SSH, neck rolls, mosey around parking lot with OYO arms at far end and OYO legs at the flagThe Thang: Murph, ruck (who joined in some cooties work at the end), runMoleskins: Be nice and speak truth.COT: Wheaton College, @Tortuga and others travels
Disclaimer: We’re all going to die. Let’s hope adult Simon-says isn’t your cause.
WOR: hard warmups for hard muscles:
One-Hundred-and-Twenty Side Straddle Hops. (Blame it on the boogie.) Several Real, actual workouts
Thing 1: Donkey Kong
PAX roll down hoffa while one man runs upward, jumping over the PAX. When you’ve successfully rolled to the bottom, you become the jump man. This was mostly a horrible idea, because dizzy.
Thing 2: julie Andrews
Fa: Run in place
Sol: Bonnie Blaire
La: side straddle hop
Ti: Star jump
Julie calls out the exercises in cadence. It’s fine until she says “let’s try it a little faster…”
Like musical chairs, except there’s no music and you have to bear crawl around the circle when you finish your reps. “Boxing is like ballet, except there is no music and the dancers try to hit each other.”
50 minus your age
Super Mario: lots of table step overs.
The Heimlich maneuver:
Named for a life saving innovation that often induces vomiting.
Split into two teams. Walk to the top of Hoffa. Barrel roll down the hill, and then race to the top.
7 minutes of Mary
Moleskin: we have not because we ask not. Ask, and it will be given to you. Seek, and you will find. Knock, and the door will be opened to you.
Warm-O-Rama and Thang: Departing from the Love Crusade song, we exercised through each Crusade, highlighting (among other moments) St. Francis’s peaceful encounter with the Sultan Melek al-Kamil in 1219.
Moleskin: “The Kingdom of God is within you.”
COR/NOR/COT: Prayers for traveling PAX, Stockboy’s daughter, health of our families
Most got through 3 roundsMoleskin
Sometimes you get news that completely derails vocational or family plans and sometimes in leadership you have to deliver that news–look for wisdom and grace on both sides of that.Prayer:
Shiplap sells his house
Wheaton College @T-bone‘s sister (divorce)
Warmorama: side straddle hops, hip flexor stretch, squats, tricep stretch, forward arm circles, backward arm circles, mountain climbers2.
One lap around Northside the long way ending at the base of Hoffa
10 Plank Jacks
. . . for 10 round for a total or 100 reps of each excercise.
One more lap around Northside the long way doing the snowball death march. Person at the back makes a snowball and tries to hit whoever was in front of them. If they fail they have to do a pushup and make a snow angel before running to the front of the line.
Finished it off with 50 legs raises at the base of Hoffa.Moleskin:
When we think about time we might think we have 10 years left with someone who will live for that much time but when we think about how often we see them we may realize that could be something like 10 weeks. (if you see them for one week each year). Often the actually time we have left with others is less then we think so make it count and be present!
Prayer Requests: @Shiplap house sale, sickness and colds going around, specifically for children with respiratory illnesses, and full hospitals, @Panhandle difficult meetings and conversations. (edited)
Thang: Most ran north, @Shiplap and @Banks walked to 7Eleven for coffee… @pacecar scared a deer and wanted to catch it.
Moleskin: The quote that YHC was planning on sharing, and completely forgot, has to do with making decisions. Soren Kierkegaard stated, “Do not fly so high with your decisions that you forget that a decision is but a beginning.”
COT:@Banks 2.0 turns 10 today, @Crack‘s M dealing with tendonitis making work challenging, prayers for family interactions and our roles during this holiday where we should be giving thanks. (edited)